Technique
- Stand up.
- Squat down, roll on your back, place your arms on the ground alongside your body and straighten your legs up to a vertical position.
- Then bring the legs back down, roll towards the front and get on your feet at the end of the roll.
- Extend your legs explosively to jump off the ground.
Muscles
Strength
Primary
- Rotator cuff
- Back
- Shoulders
- Triceps
- Abs
- Obliques
Secondary
- Forearms
- Pelvis
- Glutes
- Hamstrings
- Quadriceps
- Legs
- Hip adductors
Individual muscles
Individual muscles
- Teres minor
- Teres major
- Posterior deltoid
- Middle trapezius
- Latissimus dorsi
- Rhomboid major
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
- Rectus abdominis
- External oblique
- Internal oblique
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
- Gastrocnemius
- Soleus
- Flexor digitorum brevis
- Flexor digitorum longus
- Flexor hallucis longus
- Flexor hallucis brevis
Equipment
Appears in
Strength
Joint movements
Trunkflexion
Elbowextension
Shoulderextension backward
Ankleplantarflexion
FootToes flexion
trains stretches
Regressions
Jumping deep squat
Novice
Pike candle flag
Intermediate
Baby back roll
Beginner
View Similar Exercises
View Similar Exercises
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Pushup burpee
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Tuck jump burpee
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Box burpee
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Jack burpee
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