How to do the Plank Jacks
Primary: Core · also works Shoulders, Glutes, Quads, Hamstrings.
Plank Jacks are a full-body exercise that combines the core-strengthening benefits of a plank with the cardiovascular benefits of a jumping jack. This exercise not only builds strength and stability in the abs, shoulders, and legs but also burns calories and improves heart health.
Step by step
- 1
Start in a plank position with your feet together and your body in a straight line from head to heels.
- 2
Engage your core and jump your feet out to the sides, like doing a horizontal jumping jack.
- 3
Quickly jump your feet back together to return to the starting position. Repeat for the desired number of reps.
Coaching cues
- Keep your body in a straight line throughout the exercise to avoid sagging hips.
- Engage your core muscles to maintain stability.
- Start with a slower pace and gradually increase speed as you become more comfortable with the movement.
Sets, reps and where it fits
Muscle
3–4 × 12–25
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 12–25
rest 45–60 s
Plank Jacks alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Plank Jacks work?
Primary: Core. Secondary: Core, Shoulders, Glutes, Quads, Hamstrings
How many sets and reps of Plank Jacks should I do?
For muscle: 3–4 sets of 12–25 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 Plank Jacks?
Same movement pattern, different equipment: Battle Ropes, Bear Crawl, Wipers, High Knees, Jump Rope, Jumping Jack.
Is the Plank Jacks good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.