Plank Jack
- Synergistenmuskeln
- Adductor Brevis, Adductor Longus, Adductor Magnus, Obliques, Pectineous, Tensor Fasciae Latae
- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Strength
The plank jack is a bodyweight exercise that targets the gluteus maximus, gluteus medius, and rectus abdominis while recruiting the adductors, obliques, pectineus, and tensor fasciae latae to control the leg movement. Performed in a high plank, it pairs core stabilization with a jumping-jack leg action, building anti-extension core endurance, glute and hip stability, and adding a cardiovascular demand without any equipment.
Plank Jack: So führst du sie aus
- 1Set up in a high plank with your hands directly under your shoulders, arms fully extended, and your body forming a straight line from head to heels.
- 2Brace your core, squeeze your glutes, and set your hips level — they should not rise or sag at any point during the exercise.
- 3Keep your upper body completely still and your gaze on the floor a few inches ahead of your hands so your neck stays neutral.
- 4Jump both feet out to the sides simultaneously, landing softly on the balls of your feet with a slight bend at the knees.
- 5Immediately jump both feet back together to the starting position, maintaining the same hip height and core brace.
- 6Continue the out-and-in leg movement for the target number of repetitions or time interval.
- 7To finish, step your feet together, hold the plank briefly, then lower to the floor with control or press back into a rest position.
Technik-Tipps
- Keep your hips perfectly level throughout — if they pike up or drop between reps, slow down until you can hold the position before adding speed.
- Land softly each time your feet move out and in; a quiet landing distributes the impact and keeps the movement controlled.
- Actively squeeze your glutes and draw your navel toward your spine on every rep rather than relying on passive tension to maintain position.
- Exhale as your feet jump out and inhale as they return to maintain steady breathing and intra-abdominal pressure across the set.
- If the jumping version is too demanding, step one foot out at a time instead of jumping until your core is strong enough for the full movement.
Häufige Fehler
- Letting the hips hike upward during the leg movement, which removes tension from the core and places the lower back in a compromised position.
- Allowing the lower back to sag between reps, putting the lumbar spine under repeated extension stress across the set.
- Shifting the hands or shrugging the shoulders to compensate for the leg action, which breaks the stable plank base the exercise depends on.
- Jumping the feet too wide on each rep without controlling the return, causing the pelvis to rock and reducing the adductor and core engagement.
- Rushing through reps with poor form to hit a target count — speed without a solid brace turns a core exercise into an uncontrolled bounce.
Häufig gestellte Fragen
What muscles do plank jacks work?
Plank jacks target the gluteus maximus, gluteus medius, and rectus abdominis. The adductor brevis, adductor longus, adductor magnus, obliques, pectineus, and tensor fasciae latae all assist in controlling the leg movement and keeping the pelvis stable.
Are plank jacks good for the core?
Yes. Holding the plank while the legs jump out and in forces the rectus abdominis and obliques to resist extension and rotation continuously, making plank jacks an effective anti-extension and anti-rotation core exercise rather than just a static hold.
Can beginners do plank jacks?
Beginners should be comfortable holding a standard plank for 30–45 seconds before adding the leg movement. If jumping feels unstable, step each foot out and back alternately until you have the core strength and coordination for the full version.
How many plank jacks should I do per set?
A common starting point is 3 sets of 20–30 reps, or timed intervals of 20–40 seconds. Add reps or time only once you can complete each set with level hips and a consistent brace throughout.
What is the difference between a plank jack and a standard plank?
A standard plank is a static hold that trains isometric core endurance. A plank jack adds a dynamic jumping-jack leg action, which increases the demand on the glutes and adductors, challenges anti-rotation stability, and raises your heart rate more than a held plank.
