Diver Plank Jack
Plank meets jumping jack! Tone your core and get your heart pumping with this dynamic, full-body exercise.
The Diver Plank Jack is a compound exercise that mainly works the core, with help from the chest and triceps. No equipment needed: it uses just your bodyweight.
Diver Plank Jack Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Diver Plank Jack Variations and Alternatives
How to do the Diver Plank Jack
Begin in a standard plank position with your shoulders over your wrists, your body in a straight line, and your feet together.
Keeping your upper body still, jump your feet out to the sides as if you were doing a jumping jack.
Securely land your feet wider than hip-width apart while maintaining the plank position.
Immediately jump your feet back together, returning to the starting plank position.
Next, engage your core and push your hips up towards the ceiling, moving into a piked position with your head between your shoulders.
Reverse the pike, bringing your hips down to return to the original plank position.
Repeat the sequence for multiple repetitions, maintaining good form throughout the exercise.
Tips: Keep your core engaged throughout the movement to ensure stability and to maximize the engagement of the targeted muscle groups. Perform the exercise at a controlled speed to maintain balance and coordination. Make sure to breathe steadily throughout the routine, exhaling during the plank jack and inhaling on the return.
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Diver Plank Jack FAQs
What muscles does the Diver Plank Jack work?
The Diver Plank Jack mainly works the core, with help from the chest and triceps. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Diver Plank Jack?
None. The Diver Plank Jack is a bodyweight exercise, so you can do it anywhere.
Is the Diver Plank Jack a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Diver Plank Jack variations and alternatives?
Similar exercises include the Double Plank Jack to 4-Mountain-Climber, Dumbbell Plank Jack, Split Crunch Jack and Bodyweight Plank Jack.
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