Plank Jack
Expert Advice
Keep your body in a straight line from head to heels, and avoid sagging or piking at the hips. Maintain a strong plank position throughout the exercise.
How-to-do Steps
- Start in a high plank position with your hands under your shoulders.
- Jump your feet out to the sides like a jumping jack.
- Immediately jump your feet back to the starting position.
- Keep your core engaged and repeat for the desired number of repetitions.
Track Plank Jack in FitAI
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Muscles Worked
Plank Jack primarily targets the Glutes, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Abs30%
Secondary
Quads20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Plank Jack work?
Plank Jack primarily targets the Glutes, Abs. Secondary muscles involved include Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Plank Jack?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Plank Jack suitable for beginners?
Yes, Plank Jack is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
