Core exercise
Plank Jack
Forearm plank with alternating side steps of each foot, for core and hip stability.
- Primary muscleCore
- Also worksShoulders
- EquipmentBodyweight
- MovementCore
- LevelIntermediate
- Core
- Shoulders
- Bodyweight
How to do the Plank Jack
4 steps, in the order you do them.
- Get into a forearm plank with your elbows under your shoulders and your body in a straight line.
- Step one foot out to the side, opening your leg, without moving your hips.
- Bring your foot back to the center and repeat with the other leg.
- Alternate steps with your abs tight, without swaying your hips.
Muscles worked
PrimaryCore
SecondaryShoulders
SecondaryAbductors
Alternatives to the Plank Jack
They work the core with other equipment, including options for training at home.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine.
More core exercises
Plank Shoulder TapCore · Bodyweight
Parallel Bar Leg RaiseCore · Parallel bars
Plank SurrenderCore · Bodyweight
Opposite Leg Toe TouchCore · Bodyweight
Frequently asked questions
What muscles does the Plank Jack work?
The Plank Jack works mainly the core. It also works the shoulders and the abductors.