Plank in and Out
The plank in-and-out starts from a high plank and has you step or hop both feet toward your hands and back out again, blending trunk bracing with hip-flexor work and a rising heart rate. It suits circuit training and home workouts where one move needs to tax the core and conditioning at the same time. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 sets x 4-6 explosive, perfectly landed reps | 2 min |
| Muscle | 3 sets x 9-12 reps | 60-90 sec |
| Endurance | 2-3 sets x 18-27 reps or 30-40 sec continuous | 30-45 sec |
Level — Beginner
Beginner-to-intermediate — the stepping version is accessible to most; the two-foot hop version adds impact and pace.
Proper form — 5 cues
- Begin in a high plank with hands stacked under shoulders and fingers spread.
- Drive both knees toward your chest, landing the feet softly beneath your hips.
- Keep your hands planted and shoulders over the wrists as the feet travel.
- Send the feet straight back to the start, finishing in a full, rigid plank line.
- Land quietly every rep — the balls of the feet touch first, never a flat slap.
Breathing: Exhale as the feet jump in, inhale as they travel back to the plank — one full breath per rep.
The 3 mistakes Maddy corrects most
How to program plank in and out
| Goal | Variant | Sets | Reps | Tempo | Rest | RPE |
|---|---|---|---|---|---|---|
| Strength (power) | Explosive jumps, perfect landings | 4 | 4-6 | explosive out-in, stick each landing | 2 min | 8 |
| Strength (power) | Paused landing (1 sec out, 1 sec in) | 4 | 4-6 | jump, pause, jump, pause | 2 min | 8 |
| Strength (power) | Deload (week 4) | 3 | 4-5 stepping, not jumping | controlled steps | 90 sec | 5-6 |
| Hypertrophy / control | Moderate-rep base | 3 | 9-12 | brisk jumps, hips low and level | 60-90 sec | 7-8 |
| Hypertrophy / control | Top-of-range progression | 3 | 11-12 before adding a set | brisk, no hip pike | 60-90 sec | 8 |
| Hypertrophy / control | Fourth-set progression | 4 | 9-10 | brisk, consistent width | 90 sec | 8 |
| Endurance | High-rep sets | 2-3 | 18-27 | steady jump rhythm | 30-45 sec | 6-7 |
| Endurance | Timed continuous work | 2-3 | 30-40 sec continuous | steady jump rhythm | 30-45 sec | 7 |
| Endurance | HIIT finisher slot | 3 rounds | 30 sec | fast but controlled | 30 sec | 7-8 |
| Beginner | Step-out step-in (no jump) | 3 | 8-10 alternating lead foot | controlled steps | 60 sec | 5 |
| Beginner | Hands-elevated jumps (bench/step) | 3 | 6-8 | small soft jumps | 60-90 sec | 5-6 |
| Beginner | First floor jumps | 3 | 5-6 | soft landings, narrow first | 90 sec | 6-7 |
Common questions
Can beginners do plank in-and-outs?
Yes, with the stepping version: instead of hopping both feet, step one foot in, then the other, and reverse. This halves the impact and lets you groove the plank-to-tuck pattern under control. Once you can do 12 smooth stepping reps with level hips, introduce the two-foot hop for a few reps at a time.
Plank in-and-out vs mountain climbers — what is the difference?
Mountain climbers move one leg at a time in a running rhythm, so the trunk deals with alternating, rotational forces at speed. The in-and-out moves both feet together, which demands a bigger single hip-flexion effort and a stronger re-brace in the extended position each rep. Climbers bias speed and conditioning; in-and-outs bias the tuck strength and the plank reset.
How many plank in-and-outs should I do in a workout?
In a circuit, 30 to 40 seconds of continuous work per round for three or four rounds is plenty for most people. If you are counting reps, sets of 9 to 12 crisp repetitions with a genuine plank pause each time hold their quality better than big sloppy sets. Stop the set once landings get loud or the hips start piking.
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