How to do the Pike Jack
- Start in a high plank, hands under your shoulders.
- Jump your feet in wide and lift your hips high.
- Jump back to a plank, body straight from head to heels.
- Keep your arms straight and hands in place throughout.
Full technique — 7 steps
- Start in a high plank with hands flat on the floor under your shoulders and legs straight.
- Tighten your stomach, squeeze your glutes, and keep your ribs in line with your pelvis.
- Jump both feet forward and apart as you lift your hips high into an inverted V.
- Land on the balls of your feet with your arms straight and hands in place.
- Jump your feet back and together to return to the plank.
- Reset a straight line from head to heels before the next rep.
- Continue at a steady pace without letting your hips sag toward the floor.
Common mistakes
- Hips sagging in the plank
- Letting the lower back arch
- Bending the elbows on landing
- Hands shifting between reps
- Shrugging shoulders toward ears
Form cues
- Keep ribs down
- Hips high, feet wide
- Arms stay straight
- Hands stay in place
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Plank Jack
- This exercise Pike Jack
Too hard for now? Start with the Plank Jack.
Quick answers
What muscles does the Pike Jack work?
Primary: Abs 8/10. Also works: Obliques 5/10, Lower back 3/10.
How many sets and reps of the Pike Jack?
Strength: 2–3 sets of 8–12 reps, rest 1 min, 3 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 45 s, 3–4 reps in reserve.
What is an easier version of the Pike Jack?
Plank Jack (40% of bodyweight).
