Plank Jump-ins
High plank with explosive jump-in to a low squat — combined plank stability and explosive hip flexion.
Level: Foundation
Primary: Abs
Movement: Isolation
Tags: Core Stability Explosive
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Functional Fitness (Obstacle & Hybrid) ISO
Equipment: Body Weight
Sports: Basketball Gymnastics MMA Swimming Volleyball
Target muscles
The hip flexors drive the jump-in. The quads land the squat. The shoulders and trunk hold the plank. The cardiovascular cost is high.
How to perform
Setup
Begin in a high plank. Trunk braced.
Execution
Explosively jump both feet forward toward the hands, landing in a low squat-like position. Jump back to plank. Keep the core tight to avoid hip sag on the back-jump.
Common mistakes
- Sagging hips on the back-jump.
- Not jumping the feet all the way to the hands.
- Hard landings.
- Going too fast.
- Soft trunk.
Progressions and regressions
Regress to step-in plank (no jump). To progress, work for time, chain with burpees.
Programming notes
Conditioning and trunk work. 3 sets of 30-45 seconds, twice a week.
