Plank squat thrust

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Technique

1. Start in a Plank position with your hands under your shoulders and your body in a straight line.
2. Quickly jump both feet forward toward your hands, bringing your knees near your chest.
3. Keep your hands planted on the ground as your feet land in a low squat position.
4. Immediately jump the feet back to return to the Plank position.
5. Repeat the forward and backward jumps in a controlled rhythm.

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Form tips

• Keep the arms straight and stable while the legs move.
• Maintain core tension to prevent the hips from sagging during the plank phase.
• Land softly on the balls of the feet and absorb impact with bent knees.
• Keep the movement quick but controlled rather than sloppy or rushed.

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Muscles

Individual muscles

• Gastrocnemius
• Soleus
• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis
• Rectus abdominis
• External oblique
• Internal oblique
• Iliacus
• Psoas major
• Serratus anterior

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Equipment

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Appears in

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Progressions

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Regressions

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