Technique
- Stand up in front of a Plyo Box.
- Bend your legs and place your hands on the ground in front of your feet.
- Push on your hands and jump into a Plank position.
- Bring your feet back in and extend your legs explosively to jump off the ground and land on the box.
- Jump back to the ground and repeat.
Muscles
Strength
Primary
- Quadriceps
- Glutes
- Hamstrings
Secondary
- Pelvis
- Hip adductors
- Legs
- Abs
- Obliques
- Serratus anterior
- Chest
Individual muscles
Individual muscles
- Gastrocnemius
- Soleus
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
- Rectus abdominis
- External oblique
- Internal oblique
- Iliacus
- Psoas major
- Serratus anterior
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Flexor digitorum brevis
- Flexor digitorum longus
- Flexor hallucis longus
- Flexor hallucis brevis
Equipment
Appears in
Joint movements
Regressions
Plank squat thrust
Beginner
Box jump
Novice
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