How to do the Plank Jump In
- Start in a high plank, hands under your shoulders, feet together.
- Jump both feet forward to land flat just behind your hands.
- Jump your feet back to a straight-body plank.
- Keep your hands in place and your arms straight throughout.
Full technique — 6 steps
- Start in a high plank with hands under your shoulders and feet together behind you.
- Tighten your stomach and glutes so your hips stay level with your shoulders.
- Jump both feet forward together, landing flat on the floor just behind your hands.
- Let your hips rise and your knees bend deeply as your feet land.
- Keep your hands in place and your arms straight while your feet move.
- 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
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.
