Which muscles does the plank jack work?

The plank jack mainly works your abs. It also involves your cardio.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the plank jack in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Plank Jack: how to do it and muscles worked

The plank jack mainly works your abs, with help from your cardio. You need bodyweight (no equipment).

Muscles worked

Main

Helping

Cardio

How to do the plank jack

1
Start in a high plank with hands under your shoulders and feet together, body in a straight line from head to heels.
2
Jump your feet out wide and then back together, like a jumping jack, while holding your torso still.
3
Land softly on the balls of your feet and keep your abs tight so your hips do not bounce. Breathe steadily and keep a steady pace.

Form tip: Do not let your hips rise or sag; slow down or step one foot at a time if your form slips.

Common questions

Which muscles does the plank jack work?: The plank jack mainly works your abs. It also involves your cardio.
What equipment do I need for the plank jack?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the plank jack in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More abs exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.