- Start in a high plank position with your hands directly under your shoulders.
- Keep your body in a straight line from head to heels.
- Brace your core and squeeze your glutes.
- Keep your arms straight and shoulders stable.
- Jump both feet out wider than shoulder-width apart.
- Immediately jump your feet back together.
- Keep your hips level throughout the movement.
- Breathe steadily while maintaining control.
- Continue the movement without letting your lower back sag.
- Repeat for the prescribed time or repetitions.
PT Will Duru’s Perspective
The plank jumping jack is an excellent exercise for combining core strength with cardiovascular fitness.
I like this movement because your core has to work continuously to keep your body stable while your legs move quickly. It challenges your shoulders, glutes, and hips at the same time.
It’s a great exercise for anyone who wants to improve core endurance, burn calories, and increase overall fitness without equipment.
Add plank jumping jacks to your programme if you want stronger abs, better stability, improved conditioning, and greater athletic performance.
About PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Builds core strength
- Improves cardiovascular fitness
- Strengthens the shoulders
- Increases core endurance
- Improves hip stability
- Burns calories
- Requires no equipment
Why Train the Core?
Your core stabilises your spine and transfers force between your upper and lower body.
A strong core can help:
- Improve posture
- Increase balance and stability
- Support lower-back health
- Improve lifting technique
- Enhance athletic performance
- Improve movement efficiency
- Reduce unwanted body movement
Training the core also improves performance during squats, deadlifts, running, and many everyday activities.
What Type of Workout Does This Exercise Fit Into?
The Plank Jumping Jack works well in:
- Core workouts
- HIIT workouts
- Fat-loss workouts
- Functional fitness sessions
- Full-body workouts
- Conditioning circuits
- Athletic performance programmes
- Home workouts
It works well in the middle or at the end of a workout as part of a conditioning circuit.
Sample Core and Conditioning Workout Programme
Beginner Core Workout
- Plank – 3 sets × 30 seconds
- Dead Bug – 3 sets × 10 reps per side
- Plank Jumping Jack – 3 sets × 20 seconds
- Bird Dog – 3 sets × 10 reps per side
Intermediate Conditioning Workout
- Plank Jumping Jack – 3 sets × 30 seconds
- Mountain Climbers – 3 sets × 30 seconds
- Bodyweight Jump Squat – 3 sets × 10 reps
- Burpees – 3 sets × 10 reps
- Plank Shoulder Taps – 3 sets × 20 taps
12REPS Coach Recommendation
I like using Plank Jumping Jacks during the conditioning section of a workout or as part of a HIIT circuit.
A simple bodyweight conditioning circuit could look like:
- Bodyweight Jump Squat
- Plank Jumping Jack
- Mountain Climbers
- Bodyweight Press-Up
- Burpees
Complete 3 to 5 rounds with 30 to 45 seconds of work followed by 15 to 30 seconds of rest between exercises.
Frequently Asked Questions
Are plank jumping jacks good for beginners?
Yes, but if jumping feels too difficult, step one foot out at a time instead.What muscles do plank jumping jacks work?
They mainly target the rectus abdominis, transverse abdominis, obliques, shoulders, glutes, hip abductors, and core stabilisers.Is this a cardio exercise or a core exercise?
It is both. It strengthens the core while raising your heart rate.Should my hips stay still?
Yes. Keep your hips level and avoid twisting or bouncing.How long should I perform plank jumping jacks?
Aim for 20 to 45 seconds per set while maintaining good technique.
