Technique
- Start in a Plank position, with your hands holding dumbbells on the ground with a neutral grip.
- Perform a Plank squat thrust by bending at the hips and knees, to jump your feet forward and land into a low squat position.
- Start extending your knees, and lift the dumbbells off the ground, then all the way up overhead.
- Lower the weights back down to your shoulders, then all the way to the ground while bending your knees.
- Jump your feet back to the Plank position.
Logging: Total weight used.
Muscles
Strength
Primary
- Spine
- Glutes
- Hamstrings
- Back
- Serratus anterior
- Shoulders
- Triceps
Secondary
- Hip adductors
- Chest
- Forearms
- Legs
- Quadriceps
- Pelvis
- Abs
- Obliques
- Neck
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
- Spinalis thoracis
- Longissimus thoracis
- Iliocostalis
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Upper trapezius
- Levator scapulae
- Lower trapezius
- Anterior deltoid
- Middle deltoid
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
Equipment
Appears in
Strength
Cardio
Other disciplines
Joint movements
Regressions
Plank squat thrust
Beginner
Push press
Beginner
Power clean
Intermediate
View Similar Exercises
View Similar Exercises
Deep push-up press burpee
Intermediate
Roll burpee
Novice
Pushup burpee without jump
Novice
Jack burpee
Intermediate
Burpee without jump
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.