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Plank Jacks

Plank jacks are a dynamic plank variation that primarily targets your abs while strengthening your shoulders, glutes, and thighs. If you have ever asked “Are planks good for abs?”, this exercise confirms it. It follows a compound approach by strengthening multiple muscle groups simultaneously for an efficient full-body workout.

Read on for suggestions on programming this workout into your routine. We also provide guidance on muscle activation rates and ways to maximize benefits.

How To Do

  1. Start in a high plank position with the palms of your hands flat on the floor beneath your shoulders. Your body should form a straight line from your head to your heels with your feet together.
  2. Inhale and engage your core and glutes.
  3. Exhale and jump both feet about hip-width apart. Make sure to engage your glutes, core, and shoulders as you jump.
  4. Hold this position for a second and then jump your feet back together. This completes one rep.

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Tips From Expert

  • Before performing the jack, you should assume a normal straight-arm plank position. Ensure a straight line from your head to your toes.
  • Keep your chest up with your head facing forward. Engage your core to maintain a neutral back position.
  • Your hands should be directly underneath your shoulders throughout the movement.
  • Ensure you bring both legs out at the same width. You should land on the balls of your feet to prevent excess joint strain and possible injury.
  • Avoid arching or dropping your back as you perform the jack. This limits lower back stress.
  • Maintain control and stability throughout the exercise.

Optimal Sets and Reps

The following table suggests the appropriate number of repetitions and sets to complete, based on fitness level and training goals. You can adjust as needed.

You can easily modify the plank jack by starting with the standard plank. How long you should hold a plank depends on your fitness goals and experience. However, performing 3 sets of 30–60 seconds is a recommended baseline.

Training TypeSetsReps
Strength Training3–54–6
Hypertrophy3–48–12
Endurance Training3–415–20
Power Training3–53–5 (Explosive)
Optimal Sets & Reps of Plank Jacks

How to Put in Your Workout Split

The plank jack is a beneficial addition to many workout routines. It can be programmed differently based on your training focus.

  1. Shoulders And Arms — The plank jack targets the shoulders and upper arms to maintain upper-body stability when you jump your feet out. Program it at the end of an arms day following lifts like overhead extensions and skull crushers. This will encourage maximum muscle fatigue to boost hypertrophy.
  2. Functional Full-Body — The main goal is to improve muscle balance and functional strength using higher repetitions and lower weight. For maximum benefits, incorporate plank jacks into a full-body workout. Program them with squats, lunges, push-ups, and pull-ups for a balanced routine.
  3. HIIT Core Workout — Plank jacks use powerful movements to create targeted intensity on your core muscles while increasing your heart rate. This makes them an effective addition to other HIIT core workouts. Pair them with exercises like Russian twists, burpees, and mountain climbers.

Primary Muscle Groups

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Upper Rectus Abdominis

The upper rectus abdominis forms the upper section of the rectus abdominis — the long frontal trunk muscle known as the abs. It spans from the front of the pelvis up to the bottom of the breastbone. It is actively involved in all activities requiring core strength and stability.

The upper rectus abdominis maximally engages to support spinal flexion and engage the torso during the plank jack. It encourages core stabilization to prevent the lower back from arching or dropping out of alignment.

Studies found that the upper rectus abdominis can reach a maximum voluntary contraction of approximately 32%–34% during the standard plank. We would expect this statistic to be even higher during the plank jack as the abs contract to maintain stability.

Lower Rectus Abdominis

The lower rectus abdominis forms the lower section of the rectus abdominus. It works closely with the upper section to provide core strength and stability during torso lengthening activities.

Both the lower and upper rectus abdominis stabilize the torso when you jump your feet out while holding the plank. They contribute to increased spinal stability and alignment which protects the lower back and supports proper posture.

The same study evaluating the upper rectus abdominis MVC found the lower section can reach 30%–40% during the plank.

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Anterior Deltoid

Muscles located at the front of your shoulder region

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Gastrocnemius

Muscles located at the back of your lower leg and consists of your calf. Starts just behind your knee and extends to your ankle.

Soleus

Muscles located behind your gastrocnemius sitting slightly deeper. Runs down your leg and connects with the gastrocnemius to make your Achilles tendon.

Iliopsoas

Muscles starting at your back, moving through your pelvis connecting just below your groin.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Hip Abductors

Muscles located between your lower back and perineum. Consists of three muscle groups.

Hip Adductors

Muscles located at the upper inside part of your legs between your quads and hamstrings.

Obliques

The obliques are the outer part of your abdominal wall, extending from the bottom of the ribs down to the pelvis. They are active during trunk flexion and rotation to support the spine during core engagement activities. They also assist during digestion.

The muscles of the core are very impactful as a group. They work together to support postural alignment, trunk strengthening, and spinal stabilization.

Erector Spinae

The erector spinae comprises a group of muscles that run along the spine. They originate from the back of the pelvis, extending up along the back to the neck.

The erector spinae activates with the core muscles during this exercise to stabilize the spine and prevent lower back strains. It helps maintain a neutral, aligned spine and supports optimal posture.

Anterior Deltoid

The anterior deltoid originates from the outer part of the collarbone. It inserts into the protruding outer edge of the upper arm bone forming the large rounded contour of the shoulder. It supports movements required to raise the arm forward and away from the body and rotate the shoulder.

The anterior deltoid is mainly activated during the plank jack to stabilize the upper arms, keeping them steady throughout the movement. It also supports the shoulder joint to help prevent joint strain.

Serratus Anterior

The serratus anterior is a shoulder muscle that protracts your shoulder blades (moving them away from the midline) and stabilizes them on the ribcage. As a result, it supports daily activities involving the shoulders like shrugging, throwing, and reaching for objects.

The serratus anterior works during the plank jack to stabilize the shoulders and upper back when jumping your feet out. It also supports proper spinal alignment for improving posture.

Gluteus

The gluteus muscles consist of three muscles in the buttocks region. They are crucial for many daily movements involving the hips and thighs, like walking and climbing upstairs. They also support hip rotation and stabilization.

The glutes activate as secondary movers during the plank jack. They work to stabilize the pelvis as you jump your feet out and back in. They also contract to take some load off of the quadriceps and hamstrings and prevent lower back straining.

Hip Abductors And Hip Adductors

The hip adductors are a group of muscles on the inner thigh. They bring the leg in toward the middle of the body. The hip abductors are a group of muscles on the outer side of the hip. They work opposite the adductors, primarily working to move the legs apart from each other away from the body.

During plank jacks, the hip adductors and abductors work together to stabilize the pelvis and thighs. They keep the knees aligned with the hips and protect the lower back to maintain stability, balance, and control.

Quadriceps

The quadriceps are a group of muscles at the front of the thigh. They are the prime extensors of the knee and play an active role in movements involving straightening the leg.

The quadriceps provide support during the plank jack, stabilizing the knees when you jump your feet out and back in. They also engage isometrically to keep the knees steady on the landing phase of the movement. Isometric contractions are when the muscle length does not change.

Gastrocnemius

The gastrocnemius is one of two muscles that make up your calves. It is the larger of the two and crosses both your knee and ankle joints. It plays an active role during activities like walking, jumping, and climbing and also supports pelvic stability and postural alignment.

The gastrocnemius activates during the plank jack by supporting the lower legs, which allows you to hold your hips steady. It also provides tension to maintain pelvic stability.

Soleus

The soleus muscle is the smaller of the two calf muscles, located just beneath the gastrocnemius. It runs down the back of the lower leg and attaches to the Achilles tendon. It assists with movements involving pushing off with your heels like walking, jumping, and running.

The soleus works with the gastrocnemius during the plank jack to support the lower legs, hips, and spine. It plays an active role in stabilizing the ankle, which allows you to keep the lower back straight.

Iliopsoas

The iliopsoas muscle is a primary flexor of the hip joint. It connects the spine to the lower limbs and stabilizes the pelvis during hip rotation. It is essential in daily movements like walking, running, and standing up from a seated position.

During the plank jack, the iliopsoas muscle contracts isometrically to stabilize the pelvis and thighs. It also assists in trunk and spinal stabilization throughout the movement. This is essential for maintaining proper posture and reducing lower back injury risk.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Sit-Up

Dead Bug

Plank

Mountain Climber

Hanging Leg Raise

V-Up

Flutter Kick

Scissor Kick

Plank Shoulder Tap

Leg Raise

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Kneeling Cable Crunch

Standing Ab Wheel Rollout

Dumbbell V-Up

Kneeling Ab Wheel Rollout

Renegade Rows

Kettlebell Plank Drag

Kettlebell Around The World

Who Should Do?

Athletes Involved In Power Or Endurance Sports

Athletes involved in sports like running, track, and CrossFit require core strength and hip mobility to avoid injury while increasing power and speed. Incorporating strength exercises like plank jacks helps improve performance and reduce injury risk.

Plank jacks benefit these athletes by stimulating glute and quadricep activation required during movements like running and jumping. They strengthen the core and pelvic muscles to reduce back pain intensity and improve trunk muscle endurance. 

Additionally, the dynamic movement pattern enhances athletic coordination and agility required during power and speed sports.

General Fitness Enthusiasts

General fitness enthusiasts often focus on improving functional strength while developing a more aesthetically pleasing physique. The glutes, shoulders, and core muscles are essential for performing everyday movements like standing, walking, and lifting. 

They are also key musculature for a defined and sculpted physique. Plank jacks strengthen most major muscle groups of the lower and upper body. This makes them a well-rounded workout to add to your routine to support balanced muscle development.

Who Should Not Do?

Individuals With Lower Back Pain

Individuals with lower back injuries may have difficulty engaging the spinal muscles and are prone to pain in that area. 

The plank jack requires support from these muscles to stabilize the spine and keep the hips lifted and aligned. This could exacerbate existing injuries, causing discomfort or delaying recovery. 

Refrain from the plank jack if you have lower back pain before consulting with a physical therapist.

Individuals With Shoulder Issues

Individuals with shoulder injuries often have difficulty placing tension on that area. They may also have a reduced range of motion.

The shoulders activate during the plank jack to stabilize the upper arms and support the upper body. They work against bodyweight tension to support the upper spine and keep the chest lifted.

As a result, performing this exercise can create added stress to existing shoulder injuries. If you have a preexisting injury, you should refrain from attempting it until after consulting a fitness professional.

Benefits Of The Plank Jacks

Builds Strength

One of the best benefits of planks is that they are an extremely effective functional strength-building exercise. Plank jacks maintain spinal control and stability when you jump your feet out and back in while in the plank position.

The plank jack utilizes compound movements along with targeted intensity to build strength. Focusing on squeezing the glutes and quads during the movement will maximize their engagement and reduce strain on the lower back.

By incorporating this exercise into your routine, you can effectively build strength and develop your entire body. 

Increases Hip Mobility

The plank jack is an excellent hip and core stabilization exercise. A strong core provides better support to the vertebral column and improves hip mobility.

This exercise encourages pelvic stability for increasing hip strength and reducing the load on the lower back. This improves hip mobility which positively impacts both balance and posture.

If you experience hip pain or discomfort, stop exercising immediately. Consult with a fitness professional before starting again to prevent further damage.

Enhances Agility And Coordination

Plank jacks use dynamic movements and bodyweight resistance to enhance agility and coordination. Quickly jumping your feet out and back in repeatedly encourages the development of fast-twitch muscle fibers (power and speed fibers). This improves the agility required to quickly change speed or direction.

This exercise also requires multiple muscle groups to work together to keep proper form throughout the movement. Maintaining focus to execute these synergistic movements directly improves coordination, which is very beneficial during competitive and power sports.

Frequently Asked Questions

What are plank jacks good for?

Plank jacks are a highly effective cardiovascular and strength workout. They use powerful movements to raise your heart rate while engaging all major muscle groups. This contributes to building strength and improving mobility and coordination.

How long should I do plank jacks?

The length of time to do plank jacks depends on your fitness level and goals. For a strength-training focus, we recommend 3–5 sets of 4–6 reps. Alternatively, you could perform 3–5 sets of 30–60 seconds each.

What is the hardest plank position?

The hardest plank position depends on your fitness level and experience. Typically, dynamic plank variations like plank jacks, one-arm planks, and plank shoulder taps are more challenging than the standard plank. They work more muscles requiring increased focus on form.

Do plank jacks improve agility?

Plank jacks use dynamic movements and bodyweight resistance to enhance agility. Jumping your feet out and back in quickly and repeatedly increases fast-twitch muscle fibers. This improves agility by increasing your ability to quickly change speed or direction.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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