Core · Medicine Ball
Medicine Ball Plank Jack
How to do the medicine ball plank jack, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Medicine Ball
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Set up in a high plank with both hands on a medicine ball, elbows under your shoulders and body in a straight line. Hold the plank steady while jumping your feet out wide and back together like a jumping jack. Keep your upper body locked over the ball the whole time.
- 1Your core fighting to stay rigid as your legs jump
- 2Shoulders and arms stabilizing hard on the unstable ball
- 3Glutes and quads keeping your hips from bouncing
Common mistakes
- Letting your hips sag or pike with each jump
- Letting the ball roll out from under your hands
- Holding your breath; keep a steady rhythm
Muscles worked
The medicine ball plank jack mainly works the upper abs and lower abs, with the obliques, front delts, triceps, forearms, mid chest, quads, glutes, calves, and hip flexors assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- Front DeltsSupport
- TricepsSupport
- ForearmsSupport
- Mid ChestSupport
- QuadsSupport
- GlutesSupport
- CalvesSupport
- Hip FlexorsSupport
- LatsMinor
- Upper TrapsMinor
- HamstringsMinor
- Side DeltsMinor
- External RotatorsMinor
- Internal RotatorsMinor
- AdductorsMinor
Kovo programs the medicine ball 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.