Bodyweight

Chair Plank Jack

Chair Plank Jack is a full-body workout targeting your core, arms, shoulders, and lower body. It enhances stability and core strength, involving a jumping jacks motion in a plank position on a chair, boosting cardiovascular health.
View all exercises
Chair Plank Jack instructions
Step-by-step instructions
1
Stand in front of a sturdy chair facing the back. Bend over and place your hands on the top of the chair back.
2
Take a step back with each foot so that your body forms a straight line from your head to your heels.
3
Hop your feet apart, landing softly with your knees slightly bent.
4
Hop your feet back together again.
5
Repeat this movement for the programmed number of reps. Remember to keep your body straight and tight throughout the exercise.
Stand in front of a sturdy chair facing the back. Bend over and place your hands on the top of the chair back.
Take a step back with each foot so that your body forms a straight line from your head to your heels.
Hop your feet apart, landing softly with your knees slightly bent.
Hop your feet back together again.
Repeat this movement for the programmed number of reps. Remember to keep your body straight and tight throughout the exercise.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Start your fitness journey today
Enjoying exercises like Chair Plank Jack, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer