Core · Bodyweight
Diver Plank Jack
How to do the diver plank jack, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Start in a high plank. Jack your feet out and in while shifting your weight forward and dipping your chest in a diving motion, then press back to plank. Combine the leg jack and the dive into one fluid rep.
- 1Core bracing through the jack and the dive
- 2Chest and shoulders working as you dip forward
- 3Hips level while the feet jack in and out
Common mistakes
- Letting the hips sag during the dive
- Piking the hips up on the jack
- Rushing so the movement loses control
Muscles worked
The diver plank jack mainly works the upper abs, with the triceps, mid chest, lower abs, front delts, upper chest, obliques, glutes, and adductors assisting.
- Upper AbsPrimary
- TricepsSupport
- Mid ChestSupport
- Lower AbsSupport
- Front DeltsSupport
- Upper ChestSupport
- ObliquesSupport
- GlutesSupport
- AdductorsSupport
- ForearmsMinor
- Lower ChestMinor
- LatsMinor
- Upper TrapsMinor
- QuadsMinor
- CalvesMinor
- Hip FlexorsMinor
Kovo programs the diver plank jack for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.