SkiptocontentHowtodoPlankJacksBacktoExercisesDifficulty:MediumImpactLevel:HighTargetBodyParts:abs,triceps,upperback,shoulders,glutes,quadricepsInstructionsStartoffonyourhandsandkneeswithyourhandssetunderneathyourshoulders.Thenwalkyourkneesbackoutbehindyou,tuckyourtoesandpickyourkneesupoffthefloorintoPlankposition.Makeyourbodyasrigidasyoucanfromyourfeettoyourheadtokeepitinastraight“plank-like”shapesideon.Dothisbytensingyourquadstoliftyourkneecapsupyourthighs,squeezingyourglutestogether,bracingyourcoreanddrawingyourbellybuttonupawayfromthefloor,whilstatthesametimepressingdownintothefloorwithyourhands.Whilstmaintainingthisstrongplankposition,jumpyourfeetouttothesides,pausethereandthenjumpthembackintogether.Keepingjumpingtheminandoutforthedurationoftheexercise.Keepyourneckinaneutralposition,alignedwiththerestofyourspine,bylookingatthefloorjustinfrontofyourhands.HowtomakePlankJackseasierMakePlankJackseasierbypractisingitwithyourkneesonthefloorwithoutthejumps.Stillkeepastraightlinethroughyourbodyfromyourkneesuptothecrownofyourhead.PlankHowtomakePlankJacksmorechallengingTryourMountainClimberandSwipersexercisestouptheintensity.MountainClimbersSwipersLookingtoaddthisexercisetoyourworkouts?CustomizeyourworkoutssimplybyaddingorremovingSworkitexercises.Signinorsignuptogetstarted.TryItOutSworkitusescookiestoensureyougetthebestexperienceonourwebsiteFindoutmore.Okay,thanksGetStartedHowtouseSworkitBeginnerIntermediateAdvancedForSchoolsStudentManagementSystemYouthInitiativeForEmployersFAQLearnMoreMemberCommunityBeforeandAfterTransformationsAskaTrainerExerciseLibraryBlogLoginTryforFree