Plank Jack Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Adductor Brevis, Gluteus Medius, Tensor Fasciae Latae, Obliques, Adductor Magnus, Adductor Longus, Gluteus Maximus, Pectineous
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.2
- Alternate Names
- Jumping Plank
How to: Plank Jack
- Start in a plank position with your hands directly beneath your shoulders.
- Jump your feet out to the sides while maintaining the plank position.
- Jump your feet back to the center and repeat for the desired number of reps.
Common Mistakes
- Not engaging the core, leading to back strain.
- Jumping too wide or too shallow.
- Allowing hips to sag or rise excessively.
Modifications
- Perform the exercise without jumping.
- Step your feet in and out instead of jumping if you have joint issues.
Tips
- Keep your core engaged throughout the movement.
- Land softly when jumping to protect your joints.
- Maintain a straight line from head to heels.
Plank Jack Alternatives
Tags
core
waist
strength
plyometrics
glutes
full body