Exercise guide
Medicine Ball Plank Jack
- Intermediate
- Compound
- Timed hold
- Lower legs
- Shoulders
- Upper legs
- Waist
The Medicine Ball Plank Jack is a dynamic core exercise that challenges shoulder stability and cardiovascular endurance while forcing the obliques and glutes to stabilize against rapid movement. By using a medicine ball, you increase the demand on the deltoids and deep core stabilizers due to the unstable surface.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Equipment
Setup
- Place a medicine ball on the floor and grip the sides firmly with both hands.
- Extend your legs back into a high plank position, balancing your weight on the ball and the balls of your feet.
- Position your shoulders directly over your wrists and align your body in a straight line from head to heels.
How to do it
- Jump both feet out wide to the sides, landing softly on your toes while keeping your core braced.
- Immediately jump your feet back together to the starting position with minimal hip bounce.
- Exhale sharply as you jump your feet out and inhale as you return to center.
- Maintain a steady, rhythmic tempo while keeping the medicine ball perfectly still.
Form checklist
- Keep your hips level with your shoulders; do not let them sag or pike upward.
- Maintain a neutral neck by looking at the floor slightly in front of the ball.
- Engage your glutes to prevent excessive lower back arching during the jump.
- Keep your arms locked out or with a very slight micro-bend to stabilize the ball.
Pro tips
- Actively 'crush' the medicine ball with your hands to increase tension in the chest and serratus anterior for better stability.
- Focus on keeping your torso as still as possible; the only things moving should be your legs from the hips down.
Make it harder
- Increase the speed of the jumps to turn the movement into a high-intensity metabolic challenge.
- Perform the movement using a smaller medicine ball to decrease the base of support and increase the stability demand.
Frequently asked
- What muscles does the medicine ball plank jack work?
- The medicine ball plank jack primarily targets the abs, deltoids, and obliques, and also works the erector spinae, hamstrings, quadriceps, and serratus anterior as secondary muscles.
- What equipment do you need for the medicine ball plank jack?
- The medicine ball plank jack uses medicine ball.
- Is the medicine ball plank jack good for beginners?
- The medicine ball 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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