ex_CMYW3B

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Waist · Body Weight

Plank Jack

intermediatestrengthMale & female model

Plank Jack is an intermediate isolation strength exercise that works the abs (waist), with the shoulders, hip flexors and quadriceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 5.5 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 5.5 kcal

Primary muscles

Core · Rectus Abdominis, Obliques

Secondary muscles

Shoulders · Deltoids
Hip Flexors · Iliopsoas
Quadriceps · Rectus Femoris

How to do 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. Engage your core.
Jump your feet out to the sides, slightly wider than shoulder-width apart, while keeping your upper body stable.
Quickly jump your feet back together to return to the starting plank position.
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.

Plank Jack alternatives

Dumbbell Side Plank With Rear Fly

Abs · intermediate

Dumbbell Plank Pullthrough

Abs · intermediate

Dumbbell Hand Side Plank

Abs · intermediate

Dumbbell Elbow Side Plank

Abs · intermediate

More abs exercises

Spider Plank

Plank on Elbows

Side Plank

Plank Knee Tucks

Plank Reach Through

Side Plank Oblique Crunch

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Plank Cross Knee Drive

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Elbow Push Plank Up

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Plank Jack FAQ

What muscles does Plank Jack work?

Plank Jack mainly works the abs in the waist (Rectus Abdominis and Obliques). The shoulders, hip flexors and quadriceps work as secondary muscles.

What equipment do you need for Plank Jack?

None. Plank Jack is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Plank Jack should I do?

Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Plank Jack good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Plank Jack burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Plank Jack?

Other exercises for the abs include Dumbbell Side Plank With Rear Fly, Dumbbell Plank Pullthrough, Dumbbell Hand Side Plank and Dumbbell Elbow Side Plank.

For developers

Use Plank Jack in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_CMYW3B" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_CMYW3B",
  "name": "Plank Jack",
  "model": "male",
  "counterpartId": "ex_GFDI7B",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_CMYW3B/mp4-720.mp4?…",
    "poster": "https://…/ex_CMYW3B/poster.jpg?…"
  }
}