Plank jack: how to do it and what it works

High plank with feet opening and closing for core and conditioning.

Image: start and end of the movement.

How to do it

Straight-arm plank in which the feet jump apart and together, combining anti-extension endurance with a cardiovascular stimulus.

Form. Keep your shoulders over your hands, jump with a small amplitude and prioritize a stable pelvis over speed.

Common mistake. Arching the lower back, locking the shoulders, bouncing without control, or opening the feet more than your stability allows.

Rectus abdominis, Transversus abdominis · Bodyweight

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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