Exercise guide · intermediate
Plank Jack Advanced
Plank jack advanced is a bodyweight cardio and core exercise targeting the abs, with secondary engagement of the shoulders, glutes, and lower legs. It involves rapidly jumping the feet in and out while holding a plank position, increasing the intensity and cardiovascular demand of the standard plank jack.
- Equipment
- bodyweight
- Typical range
- 10–15 seconds
- Also works
- shoulders, glutes, lower legs
01 · Set up
Set up the space or machine for Plank Jack Advanced and begin at an easy pace.
Confirm you can control the movement and breathe comfortably before increasing intensity.
02 · Perform
Use a repeatable rhythm and the prescribed duration and intensity.
Keep the movement controlled as fatigue builds rather than chasing speed with poor position.
Reduce the pace gradually at the end instead of stopping abruptly.
Coaching tips
- Start easier than your target pace.
- Keep the rhythm repeatable.
- Recover before technique deteriorates.
Common mistakes
- Starting too hard to sustain the session.
- Letting fatigue turn the movement uncontrolled.
- Skipping the gradual warm-up or finish.
What it should feel like
Expect breathing and heart rate to rise in proportion to the prescribed intensity.
Stop or modify when
Slow down or stop for chest pain, faintness, unusual breathlessness, or sharp, sudden, or worsening pain.
Reviewed alternatives