Plank Jack
Also known as: Plank Jacks, Plank Jumping Jack
Plank Jack is a compound plyometrics exercise using body only that trains the abdominals.
PlyometricsBody OnlyBeginnerCompound
Primary muscles: Abdominals
Secondary muscles: Abductors, Shoulders
How to do it
- Start in a high plank with your hands under your shoulders and your feet together.
- Brace your abs so your hips stay level with your shoulders.
- Jump both feet out wide, then jump them back together, like a jumping jack in a plank.
- Keep your upper body still and land softly, counting each jump out and back in as one rep.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Plank Jack from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Abdominals volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
