Legs
Plank Jacks
A high-intensity core and lower-body movement that builds stability while challenging your cardiovascular endurance.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.