Technique
- Stand up.
- Bend your legs and place your hands on the ground in front of your feet.
- Push on your hands, jump into a Plank position and perform a Pushup.
- While pushing yourself back up, bring your feet back in and extend your legs explosively to jump off the ground.
- Repeat.
Muscles
Strength
Primary
- Shoulders
- Chest
- Triceps
Secondary
- Biceps
- Forearms
- Serratus anterior
- Abs
- Obliques
- Pelvis
- Legs
- Quadriceps
- Glutes
- Hamstrings
- Hip adductors
Individual muscles
Individual muscles
- 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
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Flexor digitorum brevis
- Flexor digitorum longus
- Flexor hallucis longus
- Flexor hallucis brevis
Equipment
Appears in
Strength
Joint movements
Regressions
Jumping deep squat
Novice
Plank squat thrust
Beginner
Pushup
Novice
View Similar Exercises
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Roll burpee
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