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Plank Jack — abs compound exercise in the LIFTAG library

Plank Jack

Compound · Weight × reps · Time

Land softly on the forefeet with knees slightly bent, maintaining the shoulders over the hands and preventing the hips from bouncing, sagging, or rising. Plank jacks add repeated lower-body movement and cardiovascular demand to a plank while the abdominals, shoulders, chest, triceps, calves, and hips stabilize. Begin by stepping one foot out at a time, use a non-slip surface, and shorten the set when impact becomes loud or trunk position changes.

IN THE APP

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Scan the machine's QR tag and this exercise opens ready to log: sets, rest timer, PRs, and your whole progression for Plank Jack.

FOUND ON THESE MACHINES

HOW TO DO PLANK JACK

  1. Start in a high plank with hands under shoulders and feet together or close.
  2. Keep the upper body braced while lightly jumping both feet outward to a comfortable width and back together.

FREQUENTLY ASKED QUESTIONS

Open Plank Jack in LIFTAG, or tap the NFC tag / scan the QR code on the machine at a partner gym. Log each working set as weight × reps · time. The rest timer starts after you save the set, and PRs plus estimated 1RM update automatically.

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