Up-Down Plank Jack
Ignite your core with this dynamic hybrid move. Combining plank jacks and commandos, it challenges your stability, shoulders, and stamina for a total-body burn. Low impact, high intensity.
The Up-Down Plank Jack is a compound exercise that mainly works the core, with help from the shoulders and hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
Up-Down Plank Jack Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Front Shoulder (anterior deltoid); Hip Abductor (gluteus medius)
How to do the Up-Down Plank Jack
Setup
Begin in a high plank position with your hands stacked directly under your shoulders and your body in a straight line from head to heels.
Movement
Step Out: While holding the high plank, step one foot out to the side, then return it to the center. Follow by stepping the other foot out and returning it to center.
Transition Down: Drop down onto your right forearm, followed by your left forearm to arrive in a forearm plank position.
Step Out: Repeat the side steps while in the forearm plank position. Step your right foot out to the side then back in, followed by your left foot.
Transition Up: Press back up to the high plank position, one arm at a time, starting with your right hand and then your left.
Key Tips
Core Engagement: Keep your core tightly braced throughout the entire movement to prevent your hips from sagging or rotating.
Stability: Move at a slow, controlled pace to ensure your hips stay level.
Breathing: Breathe steadily through the transitions, exhaling during the most effortful parts of the movement.
Up-Down Plank Jack FAQs
What muscles does the Up-Down Plank Jack work?
The Up-Down Plank Jack mainly works the core, with help from the shoulders and hip abductors (outer thighs). The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Up-Down Plank Jack?
None. The Up-Down Plank Jack is a bodyweight exercise, so you can do it anywhere.
Is the Up-Down Plank Jack a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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