Plank jack

Muscles worked: Abs, Back, Shoulders
AbsBackShoulders
🔧 no equipment ⏱ sec Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Engage your core for stability. Jump feet wide, land softly on the balls of your feet, then return to the starting position. Repeat, maintaining a level hip position.

Muscles Worked

External ObliquesInternal ObliquesErector SpinaeAnterior Delts
Secondary: Glute Max, Glute Medius, Quads

Tips

Maintain hip stability: imagine a glass of water on your lower back – any wobble spills it. Hands directly under shoulders. Land softly on the balls of your feet. Engage glutes to prevent hip drop; fatigue signals a break.

Similar exercises

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