Step by step instructions, muscle activation and variants for the Medicine Ball Plank Jack.
The medicine ball plank jack is a dynamic core and cardio exercise performed with both hands on a medicine ball. Jumping the feet in and out while balancing on the unstable ball dramatically increases core and shoulder stabilisation demand.
Common mistakes content is coming soon.
The Medicine Ball Plank Jack is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.