Hop Plank Jack
Combine core stability with high-intensity cardio. This move torches calories while sculpting your abs and glutes. Stay low, move fast, and feel the burn.
The Hop Plank Jack mainly works the core, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Hop Plank Jack Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Front Shoulder (anterior deltoid)
How to do the Hop Plank Jack
Setup
Assume a standard high plank position with your hands directly under your shoulders, your body forming a straight line from head to heels.
Engage your core tightly to keep your back flat, resisting the urge to let your hips sag or pike.
Movement
While maintaining a rock-solid plank, explosively hop both feet outward to the sides, slightly wider than shoulder-width.
Immediately hop your feet back to the starting position together.
Continue this 'jumping jack' motion with your feet as fast as you can maintain proper form.
Form Tips
Keep Hips Level: The primary focus is to move your legs without letting your hips bounce up or down.
Breathing: Maintain a steady rhythm and do not hold your breath during the hops.
Modify: If you are a beginner, step one foot out at a time instead of hopping to lower the intensity.
Hop Plank Jack FAQs
What muscles does the Hop Plank Jack work?
The Hop Plank Jack mainly works the core, with help from the shoulders. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Hop Plank Jack?
None. The Hop Plank Jack is a bodyweight exercise, so you can do it anywhere.
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