Technique
- Squat down and place your hands on the floor.
- Step your feet back into a Plank position.
- Step your feet back toward your hands and stand up without the final vertical jump.
Form tips
- Maintain a straight line during the plank phase.
- Do not let the pelvis sag toward the ground.
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)
Equipment
Appears in
Cardio
Joint movements
Regressions
Half squat
Beginner
Plank squat thrust
Beginner
View Similar Exercises
View Similar Exercises
Half burpee
Novice
Plank jack thrust
Novice
Pushup burpee without jump
Novice
Roll burpee
Novice
Jack burpee
Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.