Also known as: plank hops, plank hop, jumping plank, hopping plank, forearm plank hops

What is Plank Jacks?

Plank Jacks are a dynamic bodyweight plank variation that adds hopping leg-outs while holding a forearm or high plank. It targets the core, shoulders and upper back, improving endurance and stability. Difficulty: Easy - suitable for beginners who can hold a stable plank and want low-equipment cardio.

How to Do Plank Jacks

  1. Set forearm position: Start on forearms with elbows under shoulders and hands shoulder-width. Keep forearms flat and align head with spine to protect the neck.
  2. Extend legs back: Step feet back one at a time into a straight line from heels to head; avoid sagging hips or a raised butt to protect the lower back.
  3. Brace your core: Pull your belly button toward your spine, squeeze glutes and press shoulders down; maintain a neutral neck and steady breathing before jumping.
  4. Jump legs outward: Explosively hop both feet outward to a wider stance while keeping hips level; land softly and control motion to reduce impact on joints.
  5. Return and repeat: Jump feet back together to the starting plank, keeping core engaged and neutral spine. Perform controlled reps for 20 to 45 seconds or 8 to 20 reps.

Muscle Groups

Back, Core, Shoulders

Description

Start on the floor on your hands and knees. Lower your forearms to the floor with elbows positioned under your shoulders and your hands shoulder-width apart.

If someone looked at you from the side, your arms would form a 90-degree angle. Step your feet back, one at a time.

Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face.

Now, tighten your abs and hold. While holding plank, jump of with your legs into a wider stance and then back.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of plank jacks?

Plank jacks build core strength, shoulder and upper-back stability while adding cardiovascular work for calorie burn. They also improve hip abductor mobility, coordination and plank endurance without equipment.

What are common mistakes when doing plank jacks?

Common mistakes include sagging or raised hips, flaring elbows, collapsing the lower back, holding your breath, and landing heavily. Slow down, brace your core, and prioritize form to avoid injury.

How can I progress or regress plank jacks?

Progress by increasing speed, longer intervals, single-leg plank hops, or adding push-ups. Regress by stepping feet out instead of jumping, using an elevated surface, or holding a static forearm plank until strength improves.