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Last updated February 2, 2026
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cardio
Plank Jump
Start in a plank. Jump your feet apart and back together like a jumping jack, while keeping your hands planted. Keep your hips stable.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Moderate
- Hypertrophy
- Low
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
deep abs / core
Secondary
cardio
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Start in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
- Engage your core and keep your back flat, avoiding any sagging or arching.
- Step 2Jump Forward
- Bend your knees slightly and jump your feet forward towards your hands, landing softly.
- Keep your core tight and maintain your plank position as you jump.
- Step 3Return to Plank
- Jump your feet back to the starting plank position, ensuring your body remains straight.
- Control your movement to avoid any jerky motions.
- Step 4Repeat
- Continue to perform the jump forward and return to plank for the desired number of repetitions.
- Focus on maintaining good form throughout each repetition.
- Step 5Finish the Exercise
- After completing your reps, slowly lower your knees to the ground to rest.
- Take a moment to catch your breath and stretch if needed.