Technique
- Squat down to place your hands on the ground
- Jump your feet back to a Plank and perform a Pushup
- Jump your feet toward your hands.
- Stand up straight without performing the final explosive jump.
Form tips
- Keep your back straight during the pushup.
- Do not let your lower back arch.
Muscles
Strength
Primary
- Shoulders
- Chest
- Triceps
Secondary
- Biceps
- Forearms
- Serratus anterior
- Abs
- Obliques
- Pelvis
- Legs
- Quadriceps
- 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
Equipment
Appears in
Cardio
Joint movements
Regressions
Plank squat thrust
Beginner
Pushup
Novice
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