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Technique

  1. Start by standing up.
  2. Bring your hands to the ground right in front of your feet and jump your feet back to perform a Pushup.
  3. When coming back up, bring one knee towards your elbow.
  4. Then perform another Pushup and when coming back up, bring the other knee towards the other elbow.
  5. Perform a third Pushup, and when coming back up, jump your legs back to the starting position and stand up before repeating.
Logging: Each repetition involves working both sides.

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Triceps
  • Serratus anterior
  • Abs
  • Obliques

Secondary

  • Biceps
  • Forearms
  • Pelvis
  • Legs
  • Quadriceps
  • Hip adductors
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Serratus anterior
  • Rectus abdominis
  • External oblique
  • Internal oblique
  • Gastrocnemius
  • Soleus
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis
  • Iliacus
  • Psoas major

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Trunkflexion
Elbowextension
Shoulderprotractionflexion forward
Ankleplantarflexion
trains stretches

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Regressions

e081

Plank squat thrust

Beginner
e087

Pushup

Novice
e0wf

Tuck plank

Novice
w019

Roll burpee

Novice
w01p

Pushup burpee without jump

Novice
w00n

Jack burpee

Intermediate
w01b

Plank jack thrust

Novice
w00w

Pushup burpee

Novice
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.