Single Session
Use the exercise’s set, repetition, tempo, and rest ranges during one workout.
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Bodyweight
Plank Jump-Ins
Core · None · Primary muscle: Rectus Abdominis
Active
Difficulty3/5
Repetitions1–100
Sets1–30
Tempo1-0-1
Rest45s
Technique references
Exercise media
Movement video
Video coming soon.
No playable video is published for this exercise yet. The exercise remains fully usable without it.
Step by step
Instructions
- Begin in a strong high plank with your hands beneath or slightly wider than your shoulders and both legs extended.
- Brace your core and keep your upper body stable with your hands planted firmly on the floor.
- Jump both feet forward together toward the outside of your hands.
- Land softly with your knees bent and aligned with your toes while keeping your hands on the floor.
- Jump both feet backward together and return to a straight-body high plank.
- Re-establish a stable plank before beginning the next controlled repetition.
Muscle focus
Muscles
Primary: Rectus Abdominis
Coaching
Tips
- Count one complete forward jump and backward return to plank as one repetition.
- Land with your feet about shoulder-width apart to create room for your knees.
- Keep pressing the floor away so your shoulders remain stable throughout the jump.
- Reduce your speed or step the feet forward and back if you cannot land quietly with control.
Technique check
Common mistakes
- Allowing the hips to sag when returning to the plank.
- Landing heavily or with the feet too narrowly positioned.
- Rounding excessively through the lower back in the forward position.
- Beginning another repetition before returning to a stable plank.
- Moving too quickly to control the landing.
- Allowing the knees to collapse inward as the feet land.
Approved settings
Workout modes
Throughout Day
- Goal type
- Total repetitions
- Default target
- 50 repetitions
- Minimum entry
- 1 repetition
- Daily reset
- Yes