How to do the Jack Plank Exercise
Primary: Core · also works Obliques, Shoulders, Triceps, Quads, Glutes.
The Jack Plank Exercise combines the benefits of traditional planking with the dynamic movement of jack jumps, enhancing core strength while engaging multiple muscle groups. This intermediate-level exercise targets the abs primarily, while also working on obliques, shoulders, triceps, quads, and glutes. It’s a versatile exercise that requires no equipment, making it perfect for bodyweight workouts in any setting.
Step by step
- 1
Start in a traditional plank position, with your body forming a straight line from your shoulders to your heels.
- 2
Keep your core tight, and jump your feet out wide to the sides, like a jumping jack.
- 3
Bring your feet back together to the starting position and repeat the movement.
Coaching cues
- Ensure your hips stay level with your body throughout the movement to maintain proper form.
- Keep your core engaged to support your lower back and maximize the effectiveness of the exercise.
- Control your breathing by exhaling as you jump your feet out and inhaling as you bring them back together.
Sets, reps and where it fits
Muscle
3–4 × 10–20
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–20
rest 45–60 s
Jack Plank Exercise alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Jack Plank Exercise work?
Primary: Core. Secondary: Core, Obliques, Shoulders, Triceps, Quads, Glutes
How many sets and reps of Jack Plank Exercise should I do?
For muscle: 3–4 sets of 10–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Jack Plank Exercise?
Same movement pattern, different equipment: Bicycle Crunch, Bird Dog, Crunch, Dead Bug, Flutter Kick, Lying Leg Raise.
Is the Jack Plank Exercise good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.