Plank & Jump
Boost your calorie burn and core strength with this high-intensity plank variation. This explosive movement targets your abs and improves agility for a powerful full-body workout.
The Plank & Jump mainly works the core, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Plank & Jump Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Deep Core (transverse abdominis); Obliques; Front Shoulder (anterior deltoid)
How to do the Plank & Jump
Starting Position
Begin in a standard high plank position, with your hands placed directly under your shoulders, arms fully extended, and your body forming a straight line from head to heels. Engage your core.
Movement
From the high plank position, explosively jump both feet forward toward your hands.
Briefly land on the balls of your feet while keeping your core braced and back relatively flat, bringing your knees toward your chest.
Explosively jump both feet backward to return to the starting high plank position.
Repeat the jump sequence for the desired number of repetitions, maintaining a steady pace throughout the movement.
Key Tips
Keep your hips level throughout the movement to focus on your core muscles.
Don't let your lower back sag when extending your legs back into the plank.
Plank & Jump FAQs
What muscles does the Plank & Jump work?
The Plank & Jump mainly works the core, with help from the shoulders. The main muscles are the rectus abdominis.
What equipment do you need for the Plank & Jump?
None. The Plank & Jump is a bodyweight exercise, so you can do it anywhere.
Training calculators
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