Plank Jack Exercise: A Dynamic Full-Body Workout

Plank Jack Exercise
Plank Jack Exercise
Image Credit: Fitness For Transformation (see video below)

The Plank Jack Exercise is a compound exercise that engages various muscle groups throughout the body, including the core, upper, and lower body. This exercise involves combining two basic movements—the plank and jumping jacks—to create a dynamic and challenging workout.

The Plank Jack is an excellent exercise for people of all fitness levels, whether you are a beginner or an advanced athlete.

In this article, we will explore the benefits, the body parts it targets, the equipment needed to perform it, the steps to follow, and the mistakes to avoid to maximize its effectiveness.

Benefits of the Plank Jack Exercise

There are numerous benefits to incorporating this exercise into your workout routine. Firstly, it is an excellent cardiovascular exercise that increases your heart rate, burns calories, and improves your overall endurance.

Secondly, it engages the entire body, helping to tone and strengthen the muscles in the arms, legs, back, and core. Thirdly, it helps to improve your balance and coordination, making it a great functional exercise that can benefit your daily life.

What Body Parts are Impacted by the Plank Jack Exercise

The Plank Jack Exercise is a full-body workout that targets multiple muscle groups. The exercise engages the core muscles, including the rectus abdominis, obliques, and transverse abdominis.

Additionally, it targets the chest, shoulders, triceps, glutes, and legs. It strengthens these muscles, improves their endurance, and enhances their overall tone.

Equipment You Need to do the Plank Jack Exercise

One of the benefits is that it requires little to no equipment. All you need is a mat or a soft surface to perform the exercise comfortably.

However, if you want to increase the intensity of the workout, you can use a resistance band or ankle weights.

Steps for Doing the Plank Jack Exercise

Here are the steps for doing the Plank Jack Exercise:

Step 1: Begin in a plank position, with your forearms resting on the ground and your legs extended behind you.

Step 2: Make sure your body forms a straight line from your head to your heels.

Step 3: Engage your core muscles and keep your hips level with your shoulders.

Step 4: Jump your feet out wide, like you would in a jumping jack, while maintaining your plank position.

Step 5: Jump your feet back together to the starting position, still holding the plank.

Step 6: Repeat steps four and five for the desired number of repetitions.

Step 7: Take a break and repeat the exercise for two to three sets.

Check out this video on how to complete this exercise!

Mistakes to Avoid while doing the Plank Jack Exercise

While the Plank Jack Exercise is relatively straightforward, it’s essential to avoid some common mistakes that can prevent you from maximizing its benefits. Here are some mistakes to avoid:

Sagging hips – Keep your hips level with your shoulders throughout the exercise. This position helps to engage your core muscles properly.

Incorrect form – Ensure that your body forms a straight line from your head to your heels. Do not arch your back or round your shoulders.

Overexertion – It’s better to do fewer repetitions correctly than many repetitions with incorrect form. Start with a few repetitions and gradually increase the number as your strength and endurance improve.


The Plank Jack Exercise is a challenging and effective workout that targets multiple muscle groups throughout the body. It improves cardiovascular endurance, strengthens the core, chest, shoulders, triceps, glutes, and legs, and enhances balance and coordination.

It is also a great functional exercise that can benefit your daily life. Best of all, you can do this exercise anytime, anywhere, with little to no equipment. With proper form and technique, it can be a valuable addition to your fitness routine!

Another great full-body workout that can help you achieve your fitness goals is the Kettlebell Swing Exercise.

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