in & Out Plank
Transform your core with the In & Out Plank. This dynamic movement builds explosive power and stability by combining a solid high plank with a heart-pumping jump-in sequence.
The in & Out Plank is a compound exercise that mainly works the core, with help from the quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
in & Out Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Hip Flexor (iliopsoas); Quads (quadriceps femoris)
How to do the in & Out Plank
Setup
Begin in a high plank position with your hands directly under your shoulders, arms fully extended, and your body in a straight line from head to heels.
Movement
From the high plank, engage your core muscles.
In: Jump or step both of your feet forward toward your chest, keeping your back as flat as possible.
Out: Jump or step your feet back to the starting high plank position.
Keep your hips at a constant height throughout the movement; avoid sagging your lower back or piking your hips too high.
Maintain a steady, controlled pace while breathing consistently.
Form Tips
Keep your gaze slightly forward or down to maintain a neutral neck position.
Do not let your glutes rise too high during the 'in' phase.
Ensure your hands stay firmly planted and stable.
in & Out Plank FAQs
What muscles does the in & Out Plank work?
The in & Out Plank mainly works the core, with help from the quads. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the in & Out Plank?
None. The in & Out Plank is a bodyweight exercise, so you can do it anywhere.
Is the in & Out Plank a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
Training calculators
Work out the numbers behind your training before your next session.