Plank Jump In

Muscles worked

Setup

1. Begin in a high plank position with your hands placed directly under your shoulders.
2. Engage your core and glutes to create a straight line from your head to your heels.
3. Position your feet hip-width apart with your weight on the balls of your feet.

How to do it

1. Exhale and jump both feet forward toward your chest, landing softly on the balls of your feet just behind your hands.
2. Maintain a flat back and avoid letting your hips rise too high during the jump.
3. Inhale as you jump both feet back to the starting high plank position with control.
4. Perform the movement at a brisk, rhythmic tempo while keeping your shoulders stacked over your wrists.

Form checklist

• Keep your hands flat and fingers spread for a stable base.
• Do not let your lower back arch or your hips sag when jumping back.
• Ensure your knees track toward your elbows, not splaying out to the sides.
• Keep your gaze slightly in front of your hands to maintain a neutral cervical spine.

Pro tips

• Focus on 'pulling' your knees in using your lower abs rather than just kicking your legs.
• Try to land as silently as possible; quiet landings indicate superior core control and eccentric deceleration.
• Keep your shoulder blades slightly protracted (pushed away from the floor) to maximize serratus anterior and core engagement.

Make it harder

• Perform the jump in and immediately follow with a vertical tuck jump for a high-intensity plyometric challenge.
• Wear a weighted vest to increase the load on the core and shoulders during the stabilization phase.

Frequently asked

What muscles does the plank jump in work?

The plank jump in primarily targets the abs, deltoids, obliques, and quadriceps, and also works the erector spinae, glutes, and serratus anterior as secondary muscles.

What equipment do you need for the plank jump in?

The plank jump in requires no equipment — just your body weight.

Is the plank jump in good for beginners?

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

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