Jump plank
Plank jumps are a dynamic, full-body exercise that significantly boost cardiovascular fitness and muscular endurance. This high-intensity move primarily engages the core, but also activates the shoulders, chest, quads, hamstrings, and glutes. Athletes benefit from plank jumps as they enhance core stability, improve agility, and build explosive strength. These skills translate to better performance in sports requiring quick lateral movements and strong core support. Additionally, the exercise aids in caloric burn, contributing to weight management and overall conditioning.
| Primary muscle group: | FullBody |
| Exercise type: | Bodyweight |
| Exercise goal: | Cardio |
| Key metric: | Repetitions |
Community Averages
2
Avg. reps/set
Rating
* Based on data from the Blaze community
Description
- 1Starting Position: Begin on the floor on your hands and knees.
- 2High Plank: Step your feet out and lift your knees so you are in a high plank position with straight arms. Ensure your shoulders are directly above your hands.
- 3Jump In: Jump your feet forward, bringing your knees towards your chest, and aim to land your feet underneath your hips. Pause briefly.
- 4Jump Out: Jump your feet back, straightening your legs to return to the high plank position. Pause briefly.
- 5Repeat: Continue the jump in, jump out movement for the required duration.
Tips & Tricks
Maintain Solid Form: Keep your body in a straight line from your shoulders to your ankles throughout the exercise. Engage your core to avoid sagging in your lower back or lifting your hips too high.
Controlled Movements: Focus on performing the jumps in a controlled manner rather than rushing through them. Quality over quantity will yield better results and reduce the risk of injury.
Hand Placement: Position your hands directly under your shoulders to ensure proper alignment and balance. Spread your fingers to create a stable base.
Breathing Technique: Exhale as you jump your feet apart and inhale as you bring them back together. Consistent breathing helps maintain rhythm and endurance.
Engage Core Muscles: Actively engage your abs and glutes to stabilize your body. This will help prevent your hips from dropping and protect your lower back.
Modify If Necessary: If you're new to this exercise or if it’s too challenging, start with smaller jumps or step one foot out at a time before progressing to the full jump.
Soft Landing: Aim for a soft, controlled landing on the balls of your feet to reduce impact on your joints and maintain balance.
Warm Up: Ensure you do a proper warm-up before starting the exercise to prevent strain and injury. Dynamic stretches or light cardio can help.
Progress Slowly: Increase the intensity and duration of your Jump Planks gradually to allow your body to adapt and build strength.
Cool Down: After completing your workout, don't forget to cool down with some stretches to reduce muscle tension and aid recovery.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
