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core·cardio

Plank jack

Jumping-jack legs from a plank position — cardio meets core stability.

Real movement reference — Free Exercise DB (CC0).

Highlighted: primary muscle (bright), supporting muscles (light).

Difficulty

2/5

none

Secondary muscles

shoulders
glutes
quadriceps

Form cues

1Keep hips low and stable — no piking up
2Jump feet wide then back
3Core tight, breathe through it

Common mistakes

Hips rising on the jump out
Holding breath

Contraindications

Skip or modify this move if you have:

Cardiac condition
Hypertension (uncontrolled)
Pelvic floor dysfunction
Wrist injury

Plank jack · Volya