How To Do Plank Jacks

Plank Jacks Exercise

Plank Jacks is a dynamic exercise for building strength, stability and flexibility in the entire core section primarily the rectus abdominis and transverse abdominis.

It also engages the lower back, chest, shoulders and quadricep muscles as secondary stabilisers.

Plank Jacks will also build coordination and conditioning. It can be used as part of a High Intensity Interval Training routine to improve cardiovascular endurance.

Plank Jacks How To

  • Lie face down on the floor.
  • Place your elbows directly under your shoulders. Place your hands close together for better balance and stability.
  • Keep your legs straight and close together. Keep your head up, look straight ahead.
  • Lift your hips off the ground; push your feet through the floor for better stability.
  • Maintain a straight, flat back position with your upper back aligned with your lower back and your hips aligned with your shoulders.
  • Quickly jump both legs out to the side as far as you comfortably can. When your toes touch the floor, jump your legs back in to starting position.
  • Repeat until you have completed the target number of reps of targeted duration of Plank Jacks.

Form and Technique

Plank Jacks is an explosive fast exercise. The best way to perform Plank Jacks is to do several sets of 20 second intervals to build conditioning.

Always maintain a straight back position for Plank Jacks. Tilt your pelvis toward your torso for greater transverse abdominal involvement.

Raising your hips too high or too low will diminish tension on the core muscles and put more compression forces on your lower back.

Variations: Bird Dog, Quadruped, Mountain Climbers

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Plank Jacks