Diver Plank Jack

Muscles worked

Setup

1. Start in a high plank position with your hands placed slightly wider than shoulder-width apart.
2. Position your feet together and engage your glutes to create a straight line from head to heels.
3. Maintain a neutral neck by looking at the floor approximately six inches in front of your hands.

How to do it

1. Exhale as you jump both feet out wide while simultaneously driving your hips toward the ceiling into a pike position.
2. Inhale as you jump your feet back together and lower your hips to return to the starting high plank position.
3. Perform the movement with a rhythmic, controlled tempo, ensuring your core remains braced throughout.
4. Complete the desired number of repetitions or duration without allowing your midsection to sag.

Form checklist

• Keep your arms locked and shoulders stacked over your wrists during the plank phase.
• Avoid letting your hips dip below the level of your shoulders when returning to the plank.
• Land softly on the balls of your feet to minimize impact on the joints.
• Ensure your head stays aligned with your spine; do not tuck your chin or look up.

Pro tips

• Focus on 'pushing the floor away' with your hands as your hips rise to maximize serratus anterior and deltoid engagement.
• Squeeze your glutes aggressively at the bottom of each rep to stabilize the lumbar spine and prevent lower back arching.
• Think of the movement as a 'V-shape' transition to emphasize the vertical hip drive rather than just a horizontal leg jump.

Make it harder

• Increase the speed of the repetitions to add a significant cardiovascular and metabolic challenge.
• Wear a weighted vest to increase the resistance on the shoulders and core during the pike transition.

Frequently asked

What muscles does the diver plank jack work?

The diver plank jack primarily targets the abs, deltoids, obliques, and pectorals, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the diver plank jack?

The diver plank jack requires no equipment — just your body weight.

Is the diver plank jack good for beginners?

The diver plank jack is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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