How to Do Plank Jacks: Proper Form and Benefits
Master the plank jack with our expert guide. Learn the proper technique to strengthen your glutes and core while boosting your heart rate.
How to Perform
- Begin in a high plank position with your hands stacked directly under your shoulders and your feet together.
- Engage your core and glutes to maintain a straight line from your head to your heels.
- Jump both feet out to the sides simultaneously, similar to a jumping jack motion while keeping your upper body still.
- Land softly on the balls of your feet with your legs wider than hip-width apart.
- Quickly jump your feet back together to return to the starting plank position.
- Maintain a consistent pace while ensuring your hips do not sag or bounce excessively during the movement.
Common Mistakes
- Allowing the hips to sag toward the floor which puts pressure on the lower back.
- Piking the hips too high in the air during the jumping phase.
- Looking forward or up rather than keeping a neutral neck looking at the floor.
- Landing too heavily on the feet instead of maintaining a light, springy rhythm.
Muscles Worked
Primary movers
- Glutes
Stabilizers
- Abdominals
- Adductors
- Shoulders
- Hip Flexors
Related Guides
- 1 Leg Box Squat — Legs
- Abductor Machine — Legs
- Adductor Machine — Legs
Glutes · Legs