# Plank Jack

URL: https://heatsy.app/ex/plank-jack

Also known as: Plank Jacks, Plank Jumping Jack, Jumping Jack Plank, Plank Jump Out

Body region: Core, Legs

## Muscles

- Main: Rectus Abdominis, Transversus Abdominis
- Helps: Deltoid, Serratus Anterior, Gluteus Medius, Tensor Fasciae Latae, Adductor Longus
- Holds: Pectoralis Major, External Oblique, Internal Oblique, Triceps

## Technique

1. Start in a high plank with feet together and hands under the shoulders.
2. Hop both feet out wide at the same time.
3. Hop them back together.
4. Keep going at a steady rhythm.

### Cues

- Keep the shoulders over the hands and the abs braced.
- Land softly on the balls of the feet.
- Keep the hips level rather than bouncing.

### Common mistakes

- Letting the hips rise toward the ceiling.
- Hopping so wide that the hips sag.
- Dropping the head and shrugging.

## Alternatives

- [Mountain Climber](https://heatsy.app/ex/mountain-climber)
- [High Plank](https://heatsy.app/ex/high-plank)