How to do the Plank Jacks
Step by step
- Set up in a forearm or high plank with your body in a straight line.
- Brace your core so your hips do not sag or pike up.
- Jump both feet out wide, then jump them back together.
- Keep a steady rhythm while your shoulders stay stacked and still.
- Take short breaks whenever you need - this should build you up, not wear you out.
The thing people get wrong
Keep your hips level and core tight the whole time - to lower the impact, step the feet out and in instead of jumping.
Coaching cue
Keep your shoulders stacked over your hands or elbows so only your feet move.
Make it easier or harder
- Easier: Step the feet out and in one at a time, or set your hands on a bench.
- Harder: Speed up the jumps or hold the set longer.
Muscles worked
- Primary: Cardio, Core
- Secondary: Front delts
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.