# Plank Jump In

A bodyweight conditioning drill that jumps both feet from a high plank to a crouch just behind the hands and back again. Trains the abs, the front of the hips, and work capacity.

- Intermediate · Cardio
- Equipment: 
- HD video: https://media.seto.fit/exercises/plank-knee-tucks/video/male.mp4
- HTML: https://seto.fit/exercises/plank-jump-in/

## Muscles worked

- Abs: 8/10
- Obliques: 6/10
- Lower back: 3/10

## How to do the Plank Jump In

1. Start in a high plank, hands under your shoulders, feet together.
2. Jump both feet forward to land flat just behind your hands.
3. Jump your feet back to a straight-body plank.
4. Keep your hands in place and your arms straight throughout.

### Full technique — 6 steps

1. Start in a high plank with hands under your shoulders and feet together behind you.
2. Tighten your stomach and glutes so your hips stay level with your shoulders.
3. Jump both feet forward together, landing flat on the floor just behind your hands.
4. Let your hips rise and your knees bend deeply as your feet land.
5. Keep your hands in place and your arms straight while your feet move.
6. Jump both feet back to the high plank, finishing in a straight line from head to heels.

## Common mistakes

- Letting hips drop in plank
- Landing with feet far behind hands
- Hands shifting between reps
- Bending elbows on the landing
- Returning to a piked plank

## Form cues

- Snap feet in fast
- Hands stay planted
- Keep hips level
- Return to full plank

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 1 s, lift explosively
- **Muscle growth**: 3 sets of 12–15 reps · rest 1 min · 3 reps in reserve · lower 1 s, lift explosively
- **Endurance** (best fit): 2–3 sets of 15–25 reps · rest 45 s · 3 reps in reserve · lower 1 s, lift explosively

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Plank Jump In work?

Primary: Abs 8/10. Also works: Obliques 6/10, Lower back 3/10.

### How many sets and reps of the Plank Jump In?

Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3 sets of 12–15 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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