---
title: "Plank Jack"
description: "Begin in a plank position with your elbows directly under your shoulders and your body forming a straight line from head to heels."
locale: en
slug: plank-jack
url: "https://hi.fitness/exercises/plank-jack"
primaryMuscle: "Core"
secondaryMuscles: ["Front delts","Quads"]
equipment: ["Bodyweight"]
category: "Strength"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/eb829c16-plank-jack.mp4"
updatedAt: 2026-07-30T22:30:11+00:00
---
# Plank Jack

Begin in a plank position with your elbows directly under your shoulders and your body forming a straight line from head to heels.

## How to do it

1. Begin in a plank position with your elbows directly under your shoulders and your body forming a straight line from head to heels. Engage your core.
2. Jump your feet out to the sides, slightly wider than shoulder-width apart, while keeping your upper body stable.
3. Quickly jump your feet back together to return to the starting plank position.
4. Continue jumping your feet in and out for the desired number of repetitions or duration.

## Form tips

- Move quickly but with control to maximize muscle engagement and prevent injury.
- Maintain a neutral head position, looking slightly ahead of your hands, to keep your neck aligned with your spine.
- Ensure your body stays in a straight line, avoiding sagging hips or raised buttocks.

## Similar exercises

- [Ab Wheel All the Way Out](https://hi.fitness/exercises/ab-wheel-all-the-way-out) - Core · Other
- [Ab Wheel Halfway Out](https://hi.fitness/exercises/ab-wheel-halfway-out) - Core · Other
- [Standing Ab Wheel Rollout](https://hi.fitness/exercises/standing-ab-wheel-rollout) - Core · Other
- [Reverse Ab Wheel Rollout](https://hi.fitness/exercises/reverse-ab-wheel-rollout) - Core · Other
- [Ab Wheel Left Out](https://hi.fitness/exercises/ab-wheel-left-out) - Core · Other
- [Ab Wheel Right Out](https://hi.fitness/exercises/ab-wheel-right-out) - Core · Other
- [Suspension Trainer with Grips Hanging Knees to Elbows](https://hi.fitness/exercises/suspension-trainer-with-grips-hanging-knees-to-elbows) - Core · Suspension trainer
- [Suspension Trainer with Grips Hanging Leg Hip Raise](https://hi.fitness/exercises/suspension-trainer-with-grips-hanging-leg-hip-raise) - Core · Suspension trainer