Also known as: ring plank jump, plank through jump, ring plank-to-jump, plank jump on rings, ring plank pass

What is Ring Plank Through Jump?

The Ring Plank Through Jump is a medium-level ring exercise where you hold a ring plank then explosively swing your legs through to land in front, targeting the core, shoulders, forearms, glutes and upper back. It builds core stability, shoulder control and hip drive.

How to Do Ring Plank Through Jump

  1. Set ring height: Adjust the rings to hip height or lower for more challenge; ensure straps are secure and rings hung evenly before starting.
  2. Assume ring plank: Grip the rings firmly and extend legs behind you, keeping a straight line from heels to head and gaze slightly forward.
  3. Brace core: Tighten your abs, squeeze glutes and engage your back and shoulders to stabilize the body before initiating the movement.
  4. Explosive leg push: Push through your legs and drive hips up to swing your legs through so they land in front, controlling momentum throughout.
  5. Land and reset: Land softly with knees slightly bent, maintain plank alignment for a few seconds, reset shoulders and core, then repeat safely.

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
Equipment: Rings

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Ring Plank Through Jump?

This exercise improves core stability, shoulder strength, grip endurance, and hip drive while training coordination and explosive control. It targets core, shoulders, forearms, glutes and upper back for functional calisthenics performance.

What common mistakes should I avoid?

Avoid sagging hips, rounded shoulders, loose grip and uncontrolled swinging. Using rings that are too high or rushing the movement increases injury risk—prioritize alignment, scapular control and a controlled tempo.

How can I progress or regress this exercise?

Regress with static ring plank holds, knee tucks, or low ring plank-to-knee passes. Progress by lowering ring height, increasing reps, adding tempo control, or combining with plyometric lower-body work once stable.