Core · Bodyweight
Plank Jacks
How to do the plank jacks, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Timed hold
- Movement
- Core Hold
- Mechanic
- Accessory
How to do it
Start in plank position. Jump feet out wide, then back together, similar to a jumping jack motion but in plank position.
- 1Feel your core and shoulders stabilizing as you jump your feet in and out from a plank
- 2Keep your body in a straight line and hips level
- 3Maintain a steady rhythm and engage your glutes
Common mistakes
- Avoid letting your hips bounce up and down
- Don't let your hands slide forward; keep shoulders stacked
- Avoid holding your breath; breathe consistently
Muscles worked
The plank jacks mainly works the upper abs and lower abs, with the obliques, glutes, and front delts assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- GlutesSupport
- Front DeltsSupport
- QuadsMinor
Kovo programs the plank jacks 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 April 2026.