Video Demonstration

Use this lift to create core stability, strength, and increase your cardiovascular endurance all at the same time.

Plank Jump Ins are a stepping stone to many more advanced exercises like burpees and there many different variations.

The Plank Jump In gets classified as a calisthenics (body weight), and plyometric (jump training) training method.

This article will cover how you do Plank Jump Ins with video, image and a written step by step description on how to do it.

Its difficulty level, optional and required equipment, the different muscles that get worked.

The Benefits you get from doing it, and some training tips to make sure you get the most out of doing this exercise.

Before using this exercise, you should have a solid technique with the traditional plank.

Plank Jump Ins How to Guide

Image Example

woman showing how to do the Plank Jump Ins exercise

Step by Step Description

Step 1: Move to the floor lying face down. Put the palms of your hands flat on the floor with your fingers extended forward. Your palms should get placed directly in line with the shoulders. Press your toes into the floor. Your feet should be no wider than shoulder width apart. The closer together you bring your feet the more your core gets activated.

Step 2: Extend at your elbows and press your body up. Have your arms almost entirely extended and the torso and legs off of the floor (this is called the top of push-up position). You are now in the starting position.

Step 3: Engage your core by tightening it. Now jump your feet towards your hands. Your feet should land underneath the hips. Pause and hold this position for a second.

Step 4: Jump your feet back to the starting position.

You have now completed one repetition. Repeat for the selected number of reps you have chosen to use.

Difficulty Level

Plank Jump Ins get rated as an Early Intermediate difficulty level exercise.

You should have a solid technique with the traditional plank before attempting this variation.

Equipment Required

You do not need any equipment to perform this exercise.

However, you can use equipment to increase the difficulty of this move. Weighted cuffs around your ankles or a weighted vest are the best tools to use for increasing the challenge.

Another benefit to using weighted clothing is that you can use progressive overload and increase the weight used from workout to workout.

Muscles Worked

The primary muscles that get worked by this lift are your Glutes, Lower Back, and the Front Hip Flexors.

The secondary muscles that get used are your Shoulders, Triceps, Core, and your Quadriceps.

Benefits of the Plank Jump Ins

You will train your stability, increase your strength and also develop your cardiovascular endurance.

The distance you separate your feet will alter the difficulty of the exercise. The closer together your feet are the more your core will work to keep your body stable.

This lift is well suited to HIIT (high-intensity interval training). When used in an H.I.I.T training routine you can burn a significant number of calories in a short period.

Training Tips

Jump quick and keep your hips low. At no time should your hips raise higher than the back of your head.

Jumping back out to the start position you need to set yourself back up into the plank position. You should form a straight line from your head to your heel.

Your Technique is much more significant than the speed you are using when you are first learning this movement.

You need to use a slow and controlled movement so you can focus on perfecting your form. When you are in the jump, you will need to shift your body weight onto your arms and shoulders.


If you are new to plyometrics (jump training), this is a great exercise for you to begin trying it out.

This lift uses a basic movement pattern and can get learned in a relatively short period.

If you are looking to burn the highest number of calories in the shortest amount of time, include this exercise into an H.I.I.T routine.

If you do plan to use it in an H.I.I.T. routine check out our Free Online H.I.I.T Timer. No registration is required for you to use it and it only takes seconds to set up.

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