Technique
- Begin in a standard Plank position.
- Jump your feet out to the sides and then back together, performing a Plank jack.
- Immediately jump both feet forward toward your hands.
- Jump your feet back to the starting position and repeat the cycle.
Form tips
- Keep your Abs tight to prevent your lower back from arching.
- Land softly on the balls of your feet during the jumps.
Muscles
Strength
Primary
- Abs
- Obliques
- Pelvis
- Quadriceps
- Serratus anterior
- Legs
Secondary
- Hip adductors
- Chest
Individual muscles
Individual muscles
- Rectus abdominis
- External oblique
- Internal oblique
- Iliacus
- Rectus femoris
- Psoas major
- Serratus anterior
- Flexor digitorum brevis
- Flexor digitorum longus
- Flexor hallucis longus
- Flexor hallucis brevis
- Gastrocnemius
- Soleus
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
Equipment
Appears in
Cardio
Joint movements
Regressions
Plank squat thrust
Beginner
Plank jack
Beginner
View Similar Exercises
View Similar Exercises
Half burpee
Novice
Burpee without jump
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Jack burpee
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Roll burpee
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Tuck jump burpee
Intermediate
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