Technique
- Stand up.
- 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.
- Repeat.
Muscles
Strength
Secondary
- Legs
- Quadriceps
- Pelvis
- Abs
- Obliques
- Serratus anterior
- Glutes
- Hamstrings
- Hip adductors
- 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
Jumping deep squat
Novice
Plank squat thrust
Beginner
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Single leg burpee
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