What is Ring Plank Through Jump?

The Ring Plank Through Jump is a medium-difficulty calisthenics move on rings that combines a plank hold with a jump-through to challenge core stability and shoulder control. It primarily targets the core, shoulders, forearms, glutes, and upper back while demanding coordination and hip drive.

How to Do Ring Plank Through Jump

  1. Set ring height: Adjust rings to hip height for medium difficulty; lower rings to increase challenge. Grip rings with neutral wrists and face forward.
  2. Assume plank position: Grip rings and extend legs behind you, keeping a straight line from heels to head, gaze slightly forward, core braced and shoulders packed.
  3. Hold tight core: Tighten abs and glutes, maintain a rigid plank for 2–4 seconds—avoid sagging hips or high hips that compromise spinal alignment.
  4. Jump legs forward: Explosively push through toes and swing legs through beneath you to land in front, keeping ring grip secure and spine neutral.
  5. Return and repeat: Control the movement as you push legs back to the starting plank; reset shoulder position and repeat for desired reps or time.

Muscle Groups

Core, Shoulders, Forearm, Glutes, Back

Description

Adjust the height of the rings appropriate for your fitness level (the lower the rings the more difficult the exercise).

Grip the rings, keep your body straight and your legs fully extended behind you.

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.

After holding for a few seconds, push your legs from the ground and move them through so they land in front of you. Keep the position for a few seconds and then repeat the exercise.

Movement Group

Core

Required Equipment

Rings

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Ring Plank Through Jump?

This exercise builds core stability, ring-specific shoulder and forearm strength, glute engagement and dynamic coordination. It improves anti-rotation control and explosive hip-to-core transfer, useful for calisthenics progressions and functional ring work.

What common mistakes should I avoid?

Common errors include sagging or hyperextended hips, rounded shoulders, loose ring grip, too-high ring placement, and uncontrolled landings. Fix form by bracing the core, packing the shoulders, and practicing slow controlled reps before adding speed.

How can I progress or regress this move?

Regress by raising rings, performing a knee plank, or using a band for assistance and slower range. Progress by lowering rings, increasing hold time, adding faster jump-throughs, or combining with tuck-to-extended leg variations.