ExerciseGIF

Exercises / Plank jack

Plank jack GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • AbsMusculus rectus abdominis
  • ObliquesMusculus obliquus externus abdominis
  • ShouldersMusculus deltoideus
  • Front shouldersMusculus deltoideus, pars clavicularis
  • GlutesMusculus gluteus maximus
Equipment
No equipment
Loop
One repetition, 6.17 seconds

Get this animation

Part of the plank pack, all 6 plank variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the plank pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/plank-jack \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a plank jack

  1. Start in a high plank position with hands directly under shoulders and body in a straight line
  2. Keep your core engaged and maintain a neutral spine throughout the entire movement
  3. Jump both feet out wide to about shoulder-width apart, landing softly on the balls of your feet
  4. Immediately jump your feet back together to the starting position
  5. Maintain steady breathing and keep your upper body stable during the jumping motion
  6. Continue the jumping motion for the desired number of repetitions or time duration

Form tips

  • Keep your core tight and avoid letting your hips sag or pike up during the movement
  • Land softly on your feet to reduce impact on joints
  • Maintain proper plank form with hands firmly planted and shoulders stable
  • Start with a slower pace and gradually increase speed as you master the movement
  • Stop immediately if you feel strain in your lower back or cannot maintain proper form

Works similar muscles