How to do Jumping Planks

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Difficulty: Medium

Impact Level: High

Target Body Parts: abs, triceps, upper back, lower back, shoulders, glutes, quadriceps


Start off on the floor on your hands and knees, then step your feet out and lift your knees up so you are in a high plank position with straight arms. Keep your shoulders above your hands in a straight line.

The jump your feet up, bring your knees in underneath your chest and aim to land your feet underneath your hips. Pause here for a second, then jump your feet up and straighten your legs out behind you to land in the starting, plank position. Pause here for a second before repeating the jump in, jump out movement for the required duration.

Watch out for your shoulders moving back towards your hips as your arms get tired on this one. It is safer and a stronger position overall to keep your shoulders in line with your hands so that your arms remain vertical.

How to make Jumping Planks easier

Use our Plank exercise and our Chase the Rabbit exercise as good ways to get familiar and stronger so that you can progress to these Jumping Planks.

How to make Jumping Planks more challenging

Increase the complexity and intensity by progressing from this exercise to our Burpee exercise.

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