What is the difference between a plank jump-in and a squat thrust?

A Squat Thrust starts and finishes standing, so every rep includes squatting down and standing back up. A plank jump-in stays on the floor with the hands planted and only moves between the plank and the crouch, and a Burpee adds a jump at the top of the squat thrust.

How can I make plank jump-ins easier?

Step one foot in and then the other instead of jumping, and step them back the same way. Putting the hands on a sturdy bench or box also takes weight off the wrists and shoulders while you build up to the floor version.

What if plank jump-ins hurt my wrists?

Try making fists or using push-up handles so the wrists stay straight, or raise the hands on a bench to reduce the load on them. If it still hurts, train a forearm Plank until loading through the hands is comfortable.

Are plank jump-ins a jumping exercise?

Yes. Both feet leave the floor and land on every rep, even though the jump is small and low. Anyone told to avoid impact or jumping should use the stepping version instead.

How many plank jump-ins should I do?

In a circuit or HIIT workout they are usually done for 20 to 40 seconds of work, or sets of 10 to 20 reps. End the set when the hips stop returning to a straight plank, since that matters more than the count.

Plank Jump-In

What Is the Plank Jump-In?

Plank Jump-In is a compound exercise that primarily targets the core and also engages the hip flexors, shoulders, chest and quadriceps. It is a beginner-level movement that only needs body weight and enough floor space to hold a plank.

From a high plank, both feet jump forward together and land just behind the hands in a low crouch, then jump straight back to the plank. The hands never leave the floor, so the shoulders and arms hold the body up the whole time while the abdominals and hip flexors pull the knees in and the trunk has to stay braced every time the feet land. Done for reps or timed intervals, it raises the heart rate quickly, which is why it shows up in HIIT circuits, boot camp classes and conditioning finishers.

The movement is the floor half of a Squat Thrust and a Burpee: it keeps the plank-to-crouch jump but leaves out standing up and jumping. That makes it a useful way to teach the burpee pattern, or to keep the effort going in a circuit with less total work per rep. A Mountain Climber drives one knee at a time, and a Plank Jack jumps the feet out to the sides, so the jump-in asks for more hip flexion and a bigger shift of weight over the hands than either.

It suits anyone who can already hold a solid Plank on straight arms and wants conditioning without equipment. If the hips sag or the landing is heavy, build up with longer plank holds and mountain climbers, or step the feet in one at a time before adding the jump.

Muscles Worked

MuscleActivation

Rectus Abdominis: Primary
Deltoid: High
External Oblique: High
Rectus Abdominis (Lower): High
Rectus Femoris: High
Pectoralis Major: Medium
Serratus Anterior: Medium
Vastus Lateralis: Medium
Gluteus Maximus: Low
Triceps Brachii (Lateral Head): Low

Instructions

Start in a high plank with your hands under your shoulders, arms straight and fingers spread.
Set your feet close together on the balls of your feet and hold a straight line from head to heels.
Brace your abs and keep your gaze on the floor just ahead of your hands.
Jump both feet forward together, driving your knees toward your chest.
Land softly on the balls of your feet just behind your hands in a low crouch, knees tucked between your arms, with your hands still planted and your arms straight.
Keep your shoulders over your hands and your hips low as you land.
Jump both feet straight back and land on the balls of your feet in a high plank, with your hips level with your shoulders.
Exhale as your feet jump in and keep a steady rhythm for the set.

Common Mistakes

Sagging hips
Letting the hips drop as the feet land back in plank puts the load on the lower back instead of the abdominals.
Piking on the way back
Landing with the hips high in an inverted V skips the plank and takes most of the core work out of the rep.
Shoulders behind the hands
Letting the shoulders drift back behind the wrists as fatigue builds makes the plank harder to control and the jump-in shorter.
Heavy landings
Slamming down flat-footed instead of landing softly on the balls of the feet sends more impact through the knees, wrists and shoulders.
Short jumps
Landing with the feet far behind the hands cuts the knee drive and turns the exercise into a small hop.
Moving the hands
Lifting or walking the hands during the set means the shoulders are not holding the plank, so reset the hands under the shoulders and keep them planted.

Injuries

Plank Jump-In is a low risk exercise when performed with proper technique. Most of the strain lands on the wrists and shoulders, which take more of the body's weight every time the feet jump in and the shoulders move forward over the hands. The lower back is the other weak point: if the core tires and the hips drop on the jump back, the lumbar spine takes the landing instead of the abdominals.

Keep the wrists stacked under the shoulders, spread the fingers and press the floor away so the shoulder blades stay wide. Land quietly on the balls of the feet with the knees bent, and finish each jump back in a straight plank rather than a sag or a pike. Stop the set when the landings get loud or the hips stop returning to plank height, since that is when form breaks down.

To make it easier, step one foot in and then the other instead of jumping, or put the hands on a sturdy bench or box to take weight off the wrists and shoulders. Fists or push-up handles keep the wrists neutral for people who find a flat hand uncomfortable. To make it harder, add a Push-Up after the jump back, or progress to a full Burpee.

Stop if you feel sharp pain in the wrists, shoulders or lower back, or pain in the knees or hips in the deep crouch. People with wrist or shoulder injuries, or anyone told to avoid impact, should use the stepping version or a forearm Plank instead.

Overview

Primary Focus: Core and cardio
Equipment: Body weight
Modality: Cardio
Difficulty: Beginner

Alternative Exercises

Frequently Asked Questions

Q: What is the difference between a plank jump-in and a squat thrust?: A Squat Thrust starts and finishes standing, so every rep includes squatting down and standing back up. A plank jump-in stays on the floor with the hands planted and only moves between the plank and the crouch, and a Burpee adds a jump at the top of the squat thrust.
Q: How can I make plank jump-ins easier?: Step one foot in and then the other instead of jumping, and step them back the same way. Putting the hands on a sturdy bench or box also takes weight off the wrists and shoulders while you build up to the floor version.
Q: What if plank jump-ins hurt my wrists?: Try making fists or using push-up handles so the wrists stay straight, or raise the hands on a bench to reduce the load on them. If it still hurts, train a forearm Plank until loading through the hands is comfortable.
Q: Are plank jump-ins a jumping exercise?: Yes. Both feet leave the floor and land on every rep, even though the jump is small and low. Anyone told to avoid impact or jumping should use the stepping version instead.
Q: How many plank jump-ins should I do?: In a circuit or HIIT workout they are usually done for 20 to 40 seconds of work, or sets of 10 to 20 reps. End the set when the hips stop returning to a straight plank, since that matters more than the count.