Plank Jack: How to Do It, Muscles Worked and Easier Options
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The plank jack, also called plank jacks, is a moderate impact exercise suited for beginner to intermediate levels that requires no equipment. By jumping the feet wide and narrow while holding a plank, you challenge your cardiovascular system and build muscular endurance.
This movement primarily targets your core, hip abductors, and shoulders. As you maintain your position and land lightly on your toes, your calves and triceps also engage as supporting muscles to keep your body stable and aligned.
Exercise data
- Impact
- Moderate
- Level
- Beginner to intermediate
- Equipment
- None
- Main muscles
- core, hip abductors, shoulders
- Also working
- calves, triceps
- Movement
- Jumping the feet wide and narrow while holding a plank
- Low-impact swap
- alternating side toe taps in plank
How to do a plank jack
Start in a high plank position with your hands planted firmly on the floor directly under your shoulders and your feet together. Keep your body in a straight line from your head to your heels.
- Brace your core and press your hands firmly into the floor.
- Jump both feet outward simultaneously so they land wider than hip width.
- Land softly on the balls of your feet while keeping your hips level.
- Jump both feet back together to return to the starting position.
- Repeat this continuous jumping motion at a steady pace.
Form cues
- Keep your hips steady.
- Press the floor away.
- Land softly on your toes.
- Look slightly ahead of your hands.
Common mistakes
- Bouncing hips. Squeeze your glutes and brace your core to minimize vertical hip movement as you jump.
- Sagging lower back. Tuck your pelvis slightly and engage your abdominal muscles to maintain a straight spine.
- Hands too far forward. Stack your shoulders directly over your wrists to protect your joints and maintain balance.
- Dropping your head. Keep your neck neutral by gazing at the floor a few inches in front of your fingertips.
- Stomping your feet. Land lightly on the balls of your feet to absorb the impact and protect your joints.
Easier and harder versions
Easier
- Alternating side toe taps in plank
- Holding a static high plank
Harder
- Adding a push-up after every three plank jacks
- Increasing the speed of your jumps
Using it in intervals
When programming plank jacks into your high-intensity intervals, prioritize a steady, continuous rhythm over maximum speed. Because this movement demands constant shoulder and core stability, your form may start to break down as fatigue sets in. If you notice your hips sagging or bouncing excessively late in a work period, slow your pace or switch to the low-impact alternative. Pushing through bad form compromises the targeted muscles and increases the risk of joint strain.
Formats that suit this move: 40/20 Intervals, EMOM Workout, Low-Impact HIIT Workout.
Impact note. This move involves jumping. If impact bothers your knees, ankles, back or pelvic floor, use the low-impact swap: alternating side toe taps in plank.
Similar moves
- Squat Thrust Moderate impact
- Battle Rope Waves Low impact
- Bear Crawl Low impact
- Inchworm Low impact
- Medicine Ball Slam Low impact
When to stop and see a doctor
- Sharp pain in your wrists or shoulders.
- Pinching sensations in your lower back.
- Sudden dizziness or lightheadedness when changing positions.
- Persistent joint swelling after your workout.
This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.
How this page was made. Exercise data (impact, level, equipment, muscles) was compiled by our editors as a general anatomy and coaching guide. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.