How to do a Plank Jack
- Set up in a forearm or high plank with a straight body line.
- Brace your core and keep your hips level, not sagging or piking.
- Jump both feet out wide, then jump them back together.
- Keep the upper body still and steady as the legs move.
- Step the feet in and out instead of jumping to scale it down.
Keep in mind
- Keep the hips level as the feet jump — no bouncing up and down.
- Jump the feet just past shoulder width, no wider.
- Keep the shoulders over the elbows the whole time.
- Land softly on the balls of the feet.
Common mistakes
- The hips rising with every jump — slow down and keep the plank line.
- Landing heavily — small quick jumps beat big ones here.
- The lower back sagging as you tire — end the set there.
Breathing
Breathe steadily throughout; don't sync your breath to the jumps.
Take care
It is a plank first and a jump second — when the hips start moving up and down, the set is over.
Easier and harder
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