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Plank Jump

Exercise Profile

Body PartWaist
EquipmentBody weight
Primary Muscles
Secondary Muscles
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Introduction to the Plank Jump

The Plank Jump is a dynamic, full-body exercise that enhances core strength, agility, and cardiovascular fitness. It is suitable for individuals at an intermediate to advanced fitness level who are looking to intensify their workout routine. Incorporating Plank Jumps into your exercise regimen can help boost your metabolism, improve balance and coordination, and increase overall body strength, making it a desirable choice for those aiming for comprehensive physical fitness.

Performing the: A Step-by-Step Tutorial Plank Jump

  • Keeping your core engaged, jump your feet out to the sides as if you were doing a horizontal jumping jack.
  • Jump your feet back together, maintaining the high plank position.
  • Make sure to keep your back flat and your body in a straight line from your head to your heels throughout the movement.
  • Repeat this process for your desired number of repetitions, ensuring to maintain proper form and control throughout.

Tips for Performing Plank Jump

  • Control Your Movement: Instead of rushing through the movements, focus on controlling them. This will engage your muscles more effectively and reduce the risk of injury. When you jump your feet towards your hands, aim to land softly to minimize impact on your joints.
  • Breathing Technique: Don't hold your breath during the exercise. It's important to breathe normally. Inhale as you jump your feet forward and exhale as you jump back to the plank position. This will help supply your muscles with

Plank Jump FAQs

Can beginners do the Plank Jump?

Yes, beginners can do the Plank Jump exercise, but it's important to start slowly and ensure proper form to avoid injury. This exercise requires a certain level of strength and coordination, so it might be challenging at first. It's recommended to start with basic planks and gradually introduce more complex movements like the Plank Jump. As always, it's a good idea to consult with a fitness professional if you're unsure about how to perform any new exercise.

What are common variations of the Plank Jump?

  • Plank to Squat Jump: Here, you transition from a plank position to a squat and then perform a jump, increasing the intensity of the exercise.
  • Walking Plank Jump: This variation involves walking your hands out into a plank position, then jumping your feet towards your hands and back again.
  • Plank Jump with Knee Tuck: In this variation, you jump your knees towards your chest while in the plank position, engaging your core more intensely.
  • Side Plank Jump: This involves jumping over a line or object from side to side while maintaining a side plank position, working the obliques as well as the core.

What are good complementing exercises for the Plank Jump?

  • Mountain Climbers are a great complementary exercise to Plank Jump as they also focus on core strength and stability, while offering a dynamic movement that boosts cardiovascular health.
  • Push-ups are a beneficial complement to Plank Jump because they target the same muscle groups, namely the arms, shoulders, and core, but add an upper body strength component to the workout.

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