{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Plank Jumping Jacks",
      "kind": "common"
    },
    {
      "text": "Plank Jacks",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "rectus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "transversus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-medius",
        "role": "prime-mover"
      },
      {
        "muscle": "obliques",
        "role": "synergist"
      },
      {
        "muscle": "adductors",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "stabilizer"
      },
      {
        "muscle": "serratus-anterior",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "abduction",
          "adduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "conditioning",
      "plyometric"
    ],
    "movement_patterns": [
      "anti-extension",
      "jump"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "frontal",
      "sagittal"
    ],
    "contraction": [
      "dynamic",
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1489"
  },
  "id": "oec:plank-jack",
  "instructions": {
    "setup": [
      "Begin in a solid high plank position with your hands planted directly beneath your shoulders, arms extended, and fingers spread.",
      "Engage your core, squeeze your glutes, and start with your feet together so your body forms a straight line from head to heels."
    ],
    "steps": [
      "Brace your core firmly and hop both feet outward slightly wider than shoulder-width, landing softly on the balls of your feet.",
      "Immediately hop both feet back together to the starting position without letting your hips sag or bounce upward.",
      "Repeat the hopping motion at a controlled, rhythmic pace while keeping your torso completely stable."
    ],
    "breathing": "Maintain steady, rhythmic breathing throughout the movement, exhaling as your feet jump outward and inhaling as they return.",
    "cues": [
      "Lock your torso in place",
      "Light on your toes",
      "Don't let the hips bounce"
    ],
    "common_faults": [
      {
        "fault": "Hips sagging toward the floor during the hops.",
        "correction": "Brace the abdominals and squeeze the glutes to keep the pelvis aligned with the spine."
      },
      {
        "fault": "Hips piking high into the air with each jump.",
        "correction": "Focus on horizontal foot movement rather than jumping high; keep your shoulders and hips on the same level."
      }
    ],
    "safety": {
      "precautions": [
        "Perform on a non-slip surface to prevent your hands or feet from sliding during the movement.",
        "Transition to tapping one foot out at a time if hopping causes lower back discomfort."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "reps",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Plank Jack",
  "previous_ids": [
    "oec:plank-jacks"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Plank Jacks",
        "url": "https://wger.de/en/exercise/1489/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "jayninja"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:high-plank"
    },
    {
      "type": "progression-of",
      "target": "oec:plank"
    },
    {
      "type": "substitute-for",
      "target": "oec:mountain-climber"
    },
    {
      "type": "substitute-for",
      "target": "oec:plank-tuck-jump"
    },
    {
      "type": "variation-of",
      "target": "oec:high-plank"
    },
    {
      "type": "variation-of",
      "target": "oec:plank"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "position": "prone",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A dynamic core and conditioning exercise where you jump your feet out and in while maintaining a stable plank position."
}