Plank Jack
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Start in a straight-arm plank with the hands under the shoulders and the feet together.
- Brace the abs and squeeze the glutes so the body is one straight line.
- Jump both feet out wide, then jump them back together, like a jumping jack done in a plank.
- Keep going for the prescribed reps, landing lightly on the balls of the feet. Out and back in is one rep.
FORM TIPS
- The hips stay level. If they bounce up and down with each jump, slow the pace.
- The hands do not move. Keep the shoulders stacked over them for the whole set.
TARGET MUSCLES
Primary
- Abs
Secondary
- Obliques
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.