Plank Jacks
Starting Posture
Start in a traditional plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
How to Exercise
From the plank position, jump your feet out wide and then back in together, similar to a jumping jack motion. Keep your core engaged and back straight throughout the movement.
Breath Control
Inhale as you jump your feet out wide, and exhale as you bring them back in together.
Common errors
Common errors include performing the exercise too quickly, letting the hips drop, and not engaging the core muscles properly.
Weights
Plank jacks are typically performed bodyweight-only, as the focus is on core stability and endurance.
Grips
Variations
To make this exercise easier, you can perform plank toe taps instead, where you tap one foot out to the side at a time. To make it more challenging, you can add a push-up between each plank jack repetition.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on maintaining proper form and not letting your hips droop or rise too high. Start with a slower pace to ensure you are performing the movement correctly before increasing speed.
Cautions
Avoid overarching your back or letting your hips sag. If you experience any lower back pain, stop the exercise and consult with a fitness professional.