Jump plank

Exercise overview

Primary muscle group: Full Body

Exercise type: Bodyweight

Exercise goal: Cardio

Key metric: Repetitions

Average reps per set*: 2

Description: Starting Position: Begin on the floor on your hands and knees. High 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. Jump In: Jump your feet forward, bringing your knees towards your chest, and aim to land your feet underneath your hips. Pause briefly. Jump Out: Jump your feet back, straightening your legs to return to the high plank position. Pause briefly. Repeat: Continue the jump in, jump out movement for the required duration.

Exercise ID: 00314

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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