Plank Jump In Squat
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Plyometrics
- Type
- Aerobic
The Plank Jump In Squat is a bodyweight plyometric drill that alternates between a plank and a squat position, engaging the core, shoulder stabilizers, legs, and calves with each repetition. It requires no equipment and suits aerobic conditioning circuits, warm-up sequences, and callisthenic training.
How to do the Plank Jump In Squat
- 1Start in a high plank with your hands directly under your shoulders, arms straight, and your body forming a straight line from head to heels.
- 2Brace your core and squeeze your glutes to stabilize the starting position.
- 3Explode off the balls of your feet and jump both feet forward simultaneously, landing them on the outside of your hands in a squat stance.
- 4Land softly with your weight on the mid-foot, knees tracking over your toes and hips sitting back and down.
- 5Hold the squat position for one count, keeping your chest up and core braced.
- 6Drive through your feet and jump both feet back to the starting plank position.
- 7Absorb the landing softly and re-establish a straight body line from head to heels.
- 8Continue the movement for the prescribed number of repetitions or timed duration.
Form tips
- Keep your hips level during the plank phase — letting them rise or sink increases spinal stress.
- Land each jump with soft, slightly bent knees to absorb impact and protect the joints.
- Keep your heels down and knees tracking over your toes when you land in the squat.
- Maintain a braced core throughout the entire movement, both in the plank and in the squat.
- Control your breathing: exhale as you jump your feet forward, inhale as you return to plank.
Common mistakes
- Allowing the hips to shoot up when jumping forward — this reduces squat depth and shifts load off the legs onto the lower back.
- Landing with straight or locked knees — this sends impact forces directly into the joint and raises injury risk.
- Letting the lower back sag in the plank position — a sagging lumbar spine reduces core engagement and can cause lower back discomfort over time.
- Allowing the knees to cave inward on landing — valgus collapse reduces stability and places excess stress on the knee ligaments.
- Rushing the tempo without controlling the landing — skipping a soft, absorbed landing amplifies impact forces and reduces the training stimulus.
Frequently asked questions
What muscles does the Plank Jump In Squat work?
This drill engages the whole body: the core and shoulder stabilizers hold the plank, the quads, glutes, and hamstrings power the squat, and the calves and hip flexors drive the jump. The continuous movement also challenges cardiovascular conditioning.
Is the Plank Jump In Squat good for beginners?
It is moderately demanding. If you can hold a plank for 30 seconds and perform bodyweight squats comfortably, start with a slow tempo and a short interval (20–30 seconds) before building up duration and pace.
How many reps or how long should I do Plank Jump In Squats?
For aerobic conditioning, work in timed intervals of 20–40 seconds with equal rest. For circuit training, 8–12 repetitions per set is a common starting range.
What is a good alternative to the Plank Jump In Squat?
Mountain climbers keep you in the plank and share a similar cardio demand with less lower-body impact. Burpees add a push-up and a vertical jump, making them a more intense progression.
Does the Plank Jump In Squat require any equipment?
No. It uses only body weight, so it fits any space with enough floor room to extend into a full plank.
