Plank Jack
The Plank Jack is a dynamic core exercise that combines a plank position with a jumping jack movement.
- Start in a plank position with your hands under your shoulders and your body in a straight line.
- Jump your feet out wide, similar to a jumping jack, while maintaining the plank position.
- Quickly jump your feet back together to return to the starting position.
- Repeat for the desired number of repetitions, keeping your core engaged and back straight.
How to perform the Plank Jack
- Set up. Set up in a stable, balanced starting position appropriate for the Plank Jack using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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