How to Do Plank Jack

Plank Jack is a core exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Plank Jack

  1. 01Assume a standard low plank position on the forearms with the feet together and core engaged.
  2. 02Jump both feet out wider than shoulder-width apart, landing softly on the mid-foot.
  3. 03Immediately jump the feet back together to return to the starting narrow stance.
  4. 04Maintain a neutral cervical spine by looking at a point on the floor between the forearms.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Plank Jack

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Focus on keeping the hips level with the shoulders to prevent the lower back from dipping during the jump phase.

Same coaching engine used inside the A90 app

05 / FAQ

Plank Jack questions

What muscles does Plank Jack work?

Plank Jack is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Plank Jack correctly?

Assume a standard low plank position on the forearms with the feet together and core engaged. Jump both feet out wider than shoulder-width apart, landing softly on the mid-foot. Immediately jump the feet back together to return to the starting narrow stance. Maintain a neutral cervical spine by looking at a point on the floor between the forearms.

What is the A90 coach tip for Plank Jack?

Focus on keeping the hips level with the shoulders to prevent the lower back from dipping during the jump phase.

Is Plank Jack suitable for beginners?

Plank Jack is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Plank Jack?

No. Plank Jack is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

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