Technique
- From standing, squat down and place your hands on the floor.
- Jump your feet back into a high Plank position.
- Jump your feet back toward your hands and stand up completely.
Form tips
- Keep your Core tight and hips stable during the plank.
- Avoid letting your back arch when feet are jumped back.
Muscles
Strength
Primary
- Quadriceps
- Glutes
- Hamstrings
Secondary
- Pelvis
- Hip adductors
- Legs
- Abs
- Obliques
- Serratus anterior
- Chest
Flexibility
Primary
- Glutes
- Hamstrings
Secondary
- Hip adductors
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
Flexibility
Cardio
Joint movements
Regressions
Plank squat thrust
Beginner
Deep squat hold
Beginner
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