Bodyweight

Plank Jack

Boost your core strength, stability and endurance with the Plank Jack exercise. It involves holding a plank while jumping your legs in and out, targeting your abdominals, shoulders and legs.
View all exercises
Plank Jack instructions
Step-by-step instructions
1
Start in a plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.
2
Jump your legs wide and then back together, similar to jumping jacks.
3
Keep your pelvis steady and steady as you move your feet in and out.
4
Avoid letting your bottom rise or your lower back sag during the motion.
5
Repeat this motion as many times as specified by your workout plan.
Start in a plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.
Jump your legs wide and then back together, similar to jumping jacks.
Keep your pelvis steady and steady as you move your feet in and out.
Avoid letting your bottom rise or your lower back sag during the motion.
Repeat this motion as many times as specified by your workout plan.
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
Strength
Dumbbell Bent Over W Raise with trainwell
Dumbbell Bent Over W Raise
The Dumbbell Bent Over W Raise enhances upper back, shoulder strength, and range of motion. It improves posture and upper body power through a 'W' shaped motion. Ideal for a balanced upper body workout.
Try it out
Strength
Yoga Ball Dumbbell Reverse Curl with trainwell
Yoga Ball Dumbbell Reverse Curl
The Yoga Ball Dumbbell Reverse Curl strengthens your biceps, forearms, and core. Ideal for muscle activation, body balance, and strength building.
Try it out
Strength
Single Leg Machine Hamstring Curl with trainwell
Single Leg Machine Hamstring Curl
The Single Leg Machine Hamstring Curl boosts hamstring strength, balance, and injury prevention. This exercise targets each leg separately, promoting equal strength and flexibility.
Try it out
Start your fitness journey today
Enjoying exercises like Plank Jack, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer