Plank Jump Ins

Target muscles

The rectus abdominis and hip flexors fold the body as both feet jump toward the hands, while the abs also brace to control the return jump back out. The quads and calves provide the explosive leg drive and absorb the landings, and the shoulders, chest and serratus stabilise the plank under the repeated impact. It is the bottom half of a burpee, training core compression and lower-body conditioning together.

How to perform

Setup

Begin in a high plank with the hands under the shoulders, arms straight, and the body in one straight line. Brace the abs and set the shoulders firm over the wrists so the upper body stays solid when the feet land near the hands.

Execution

From the plank, jump both feet forward toward your hands, landing in a low crouch with the knees tucked toward the chest and the hips pulled up by the abs. Then jump the feet straight back out to the plank position, landing softly with the body in a straight line. Keep the hands planted and the shoulders stacked over the wrists throughout, and avoid letting the back round hard or the hips shoot up on the jump in. Move with a steady rhythm, using the abs to pull the knees forward rather than just relying on leg momentum, and absorb each landing with soft knees.

Common mistakes

• Letting the hips pike up high on the jump in instead of pulling the knees toward the chest under control.
• Landing the feet far short of the hands, which shortens the range and reduces the core work.
• Letting the shoulders collapse behind or far ahead of the wrists when the feet land.
• Slamming the feet down on the jump out instead of landing softly in a braced plank.

Progressions and regressions

Regress by stepping the feet in and out one at a time, or jumping in only partway, until the timing and core control are reliable. Progress by speeding up the rhythm, adding a push-up in the plank, or standing up and adding a jump to build toward a full burpee. Elevating the hands reduces the difficulty for those still developing the pattern.

Programming notes

Program it as conditioning or a circuit station, twenty to forty seconds of continuous reps or sets of ten to fifteen. It blends core compression with a cardio spike, so it suits HIIT and bootcamp work and serves as a burpee regression. Keep the shoulders stacked and the landings soft; ease off if the wrists are sensitive, since the repeated load lands on the hands.