Plank Jacks (How To, Muscles Worked, Benefits)

Plank Jacks combine core stability with cardio by adding a jumping jack motion to a high plank position. This movement targets the abs, shoulders, and hip stabilizers while increasing your heart rate.

It’s a simple, effective way to build core strength and get a conditioning boost using just your bodyweight.

Primary Muscles Worked: Core, Hip Abductors
Secondary Muscles Worked: Shoulders, Chest, Glutes
Equipment Needed: None

How To Do Plank Jacks

Step-by-Step Instructions

Set-Up:
- Start in a high plank position: hands under shoulders, feet together, and body in a straight line from head to heels.
- Brace your core and squeeze your glutes.
Execution:
- Jump your feet out to a little wider than shoulder-width—just like a jumping jack—while keeping your upper body stable.
- Quickly jump your feet back to the starting position.
- Repeat at a consistent pace, keeping your hips level and body tight.
Tips for Proper Form:
- Keep your core tight to prevent your hips from bouncing or sagging.
- Land softly to reduce joint impact.
- Keep your shoulders stacked over your wrists—don’t let them drift back.

Key Benefits

Builds core endurance and shoulder stability.
Increases heart rate for a light cardio or conditioning effect.
Can be used in warm-ups, circuits, or HIIT sessions.

Modifications and Variations

Easier Option:
- Step your feet out one at a time instead of jumping.
- Reduce speed and focus on maintaining a strong plank position.
Harder Option:
- Increase speed for a higher-intensity cardio effect.
- Add a push-up every few reps.
- Use sliders or towels under your feet to increase resistance.

Common Mistakes

Sagging or Piking Hips: Keep your body in a straight line to protect your back and stay engaged.
Moving the Upper Body: Try to keep your hands and shoulders steady—let the legs do the work.
Losing Core Tension: Brace your abs the entire time to maintain form and protect your spine.

Reps and Sets Recommendations

For Conditioning: 30–45 seconds on, 15–30 seconds off for 3–5 rounds.
For Core Circuits: 2–3 sets of 20–30 reps.
For Warm-Up: 1–2 rounds of 20 seconds to raise heart rate and activate the core.

Plank Jack Alternatives

Looking for an alternative to Plank Jacks? Here are a couple of exercises that you may be able to use as a substitution.

Mountain Climbers

Mountain Climbers involve starting in a plank position and then bringing one knee towards your chest while keeping the other leg extended behind you. Alternating legs and bringing each knee towards your chest can provide similar core and cardiovascular benefits as Plank Jacks.

Jumping Jacks

Jumping Jacks involve standing with your feet together and then jumping your feet out to the sides while simultaneously raising your arms above your head. Jumping Jacks can provide a similar cardiovascular and leg workout as plank jacks, but with less emphasis on the core and upper body.

Final Thoughts

Looking for more warm-up exercises to incorporate into your training? Check out the Warm-up Section of our Exercise Library. There you’ll find dozens of warm-up movements, all with complete detailed instructions.