Core · Bodyweight
Plank Jack on a Padded Stool
How to do the plank jack on a padded stool, 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
- Isometric
- Mechanic
- Compound
How to do it
Set your forearms on a padded stool and hold a plank with your body straight and feet together. Jump your feet out wide and back together like a jumping jack while keeping your hips level and core braced throughout.
- 1Your core staying tight and hips level as the legs move
- 2Shoulders and forearms bracing against the stool
- 3Glutes and legs driving the jumps in and out
Common mistakes
- Letting your hips pike up or sag down
- Bouncing the hips side to side with each jump
- Holding your breath; keep breathing through the reps
Muscles worked
The plank jack on a padded stool mainly works the lower abs and upper abs, with the obliques, hip flexors, quads, glutes, front delts, and adductors assisting.
- Lower AbsPrimary
- Upper AbsPrimary
- ObliquesSupport
- Hip FlexorsSupport
- QuadsSupport
- GlutesSupport
- Front DeltsSupport
- AdductorsSupport
- ForearmsMinor
- Mid ChestMinor
- Upper TrapsMinor
- HamstringsMinor
- CalvesMinor
Kovo programs the plank jack on a padded stool 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.