Exercise guide
Plank Jack On A Padded Stool
- Intermediate
- Compound
- Timed hold
- Back
- Chest
- Lower legs
- Shoulders
- Upper legs
- Waist
This intermediate variation uses an elevated, padded surface to challenge core stability and shoulder endurance while adding a cardiovascular element through lateral foot movement. The incline position shifts the center of gravity, emphasizing lower-body control and shoulder stabilization.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Place a sturdy, padded stool on a non-slip surface to ensure stability.
- Grip the sides of the stool or place your palms flat on top, ensuring your hands are directly under your shoulders.
- Extend your legs back into a high plank position with your feet together and your body forming a straight line.
How to do it
- Jump both feet out to the sides in a wide 'V' shape, landing softly on the balls of your feet.
- Quickly jump both feet back together to the starting position without letting your hips sag.
- Maintain a rhythmic pace, exhaling as you jump your feet out and inhaling as you bring them back together.
- Keep your core braced and your upper body as still as possible throughout the movement.
Form checklist
- Keep your hips level with your shoulders; do not let them bounce up or dip toward the floor.
- Maintain a neutral neck by looking at the front edge of the stool rather than your feet.
- Keep your elbows slightly soft (not locked) to protect the joints and engage the triceps.
- Ensure your weight remains centered over the stool rather than shifting back toward your feet.
Pro tips
- Focus on 'pushing' the stool away from you to maximize serratus anterior engagement and shoulder stability.
- Minimize the vertical displacement of your torso; the goal is to move the legs laterally while the spine remains perfectly still.
Make it harder
- Increase the speed of the jumps to turn the exercise into a high-intensity cardio interval.
- Add a single-leg tuck (bringing one knee toward the chest) between every three plank jacks.
Frequently asked
- What muscles does the plank jack on a padded stool work?
- The plank jack on a padded stool primarily targets the abs, deltoids, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the plank jack on a padded stool?
- The plank jack on a padded stool requires no equipment — just your body weight.
- Is the plank jack on a padded stool good for beginners?
- The plank jack on a padded stool is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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