Plank Jacks

Core, ShouldersBodyweight

Plank jacks turn a static plank into a dynamic full-body drill. They're great for building core and shoulder stability while adding a cardio spike to your routine.

How to do it

1Set up in a high plank: hands under shoulders, body forming a straight line from head to heels, core locked in.

2Keep your torso rock-solid and jack your feet out wide to the sides, roughly shoulder-width or slightly wider.

3Instantly snap your feet back together, landing softly on your toes.

4Repeat continuously while keeping your hips steady—don't let them sag or pike up.

5Keep your shoulders stacked over your wrists and look at the floor ahead to keep your neck neutral.

Common mistakes

Sagging hips: letting your hips drop puts stress on your lower back and disengages your core.

Piking your hips: hiking your hips into the air turns this into a pike jump and takes the work off your abs.

Rushing without control: wild jumping destabilizes your trunk and breaks your form.

Improper head position: keep your neck aligned with your spine—don't crank your head up or drop your chin.

Breathing

Breathe smoothly and deeply. Inhale as your feet come together, exhale as you jack them out.

Make it harder or easier

To make it easier: tap one foot out at a time instead of jumping to build core strength and control.

To make it harder: pick up the tempo while maintaining strict core control, or hold a brief pause in the wide position.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.