How to do a plank jack +2023

You’ve got your jumping jacks down and you know how to do a plank. . . but have you tried plankjacks yet? This medium-bodyweight move has probably popped up in your workout at some point — and whether you loved it or hated it, it has some impressive benefits.

You get all the strength benefits of a plank (think: a strengthened core, shoulders, back, and legs) plus the benefits of cardio. All of this with just your body weight.

That said, plank jacks are Not easy, and it’s important to do them correctly so you don’t increase your risk of injury. In some cases, this may mean changing to a low-impact version. To help you with that, read on to learn how to do plank jacks properly, plank jack variations to try, and tips on how to incorporate them into your workout routine.

Benefits of plank jacks

This core-plus cardio move gets you sweating, gets your heart rate up, works your arms and legs, and builds strength in your core. Add a resistance band around your legs, and you’ll fire up your glutes, too. Yes, this simple bodyweight move can do all of that.

Take it from the F45 training trainer Cristina Chan: “Plank jacks are a combination cardio and core-strengthening exercise that helps increase core strength and stability, as well as cardiovascular strength.” As a reminder, core stability is hugely important whether you’re a professional athlete or just going about your daily life as it creates a stable base from which your limbs can move safely and effectively.

Because plank raisers offer a way to get your heart rate up without equipment or even while standing, they’re a great cardio option for those who want to train at home or stay on their feet due to injury or lack of space.

How to do plank jacks

No matter what type of plank jacks you try, make sure to keep your shoulders over your wrists, hips down, arms extended, and core engaged, says Chan. Since this is a fairly difficult move, it’s a great option to incorporate into HIIT workouts or if you want to do some cardio at home. You can try for the number of repetitions below, or for a specific time: for example, a 30-second interval of work followed by a 30-second rest.

Here’s how to do the classic version of plank jacks:

• Start in the plank position with your shoulders over your wrists, your body in a straight line, and your feet together.
• Like a jumping jack move, jump your feet wide out and then back together. Try to keep your pelvis still and don’t let your hips rise toward the ceiling or sink toward the floor.
• Do a total of 30 plank jacks. That’s one sentence. Do three sets in total.

Plank Jack Variation: Low impact plank jacks

Whether you’re a beginner, returning to training after a break, or dealing with an injury Low-impact variant of plank jacks is a great place to start.

• Start in the plank position with your shoulders over your wrists, your body in a straight line, and your feet together.
• Step sideways with your right foot and then sideways with your left foot.
• Then step your right foot back to center and your left foot back to center.
• Try to keep your pelvis still (don’t let it rock from side to side) and don’t let your hips rise toward the ceiling or sink toward the floor.
• On each rep, alternate which foot you start with.
• Do a total of 20 reps. That’s one sentence. Do three sets in total.

Plank Jack Variation: Resistance band plank jacks

Add a mini resistance band or waist band around your thighs (easier) or ankles (harder) to recruit your glutes more during this move. If it’s too difficult to jump out with your feet, try it to step Your feet as in the low impact version explained above. (You’ll still feel it in your glutes and core, I promise.)

• Start in the plank position with your shoulders over your wrists, your body in a straight line, and your feet together. Loop a small resistance band around both legs.
• Jump your feet wide out, resisting the pull of the band, then put them back together. Try to keep your pelvis still and don’t let your hips rise toward the ceiling.
• Do a total of 20 reps. That’s one sentence. Do three sets in total.