Bodyweight Plank Jack
Jumping jacks in a plank! Strengthen your core & get your heart pumping with this no-equipment exercise.
The Bodyweight Plank Jack is a compound exercise that mainly works the core, with help from the back. No equipment needed: it uses just your bodyweight.
Bodyweight Plank Jack Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Lats (latissimus dorsi); Obliques
Bodyweight Plank Jack Variations and Alternatives
How to do the Bodyweight Plank Jack
Begin in a standard plank position with your arms straight, hands shoulder-width apart, and feet together. Your body should form a straight line from your shoulders to your heels.
Keeping your core tight and your back straight, jump your feet out to the sides as if doing a horizontal jumping jack.
Without letting your hips sag, quickly jump your feet back together to the starting plank position.
Repeat this out-and-in jumping motion while maintaining a strong plank and controlled breathing.
Perform the exercise for either a set number of repetitions or for a specific duration of time as part of a HIIT or core-focused workout routine.
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Bodyweight Plank Jack FAQs
What muscles does the Bodyweight Plank Jack work?
The Bodyweight Plank Jack mainly works the core, with help from the back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Bodyweight Plank Jack?
None. The Bodyweight Plank Jack is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight 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 Bodyweight Plank Jack variations and alternatives?
Similar exercises include the Clap Jack, Diver Plank Jack, Double Plank Jack to 4-Mountain-Climber and Dumbbell Plank Jack.
Training calculators
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