Plank Jack Version II
High-intensity Plank Jack Version II blends core stability with cardio. Maintain a rock-solid high plank while jumping your feet for a total-body burn that targets your abs and boosts your heart rate.
The Plank Jack Version II mainly works the core, with help from the quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
Plank Jack Version II Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Quads (quadriceps femoris); Obliques
How to do the Plank Jack Version II
Setup
Begin in a high plank position with your hands shoulder-width apart, directly under your shoulders.
Keep your body in a straight line from your head to your heels; engage your core and avoid letting your hips sag or hike up.
Movement
From the starting position, jump both feet outward simultaneously, moving them wider than shoulder-width.
Immediately jump both feet back together to the center, returning to the starting plank position.
Maintain a steady, rhythmic pace, keeping your hips stable and minimizing upper-body movement as much as possible.
Tips for Success
Keep your gaze slightly in front of your hands to maintain a neutral neck position.
Focus on maintaining constant tension in your core throughout the movement to reap the maximum benefit for your midsection.
Plank Jack Version II FAQs
What muscles does the Plank Jack Version II work?
The Plank Jack Version II mainly works the core, with help from the quads. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Plank Jack Version II?
None. The Plank Jack Version II is a bodyweight exercise, so you can do it anywhere.
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