Technique
- Stand on one leg.
- Squat down to place the hands on the ground
- Jump your foot back into a Plank while keeping the other in the air
- Jump the foot back toward your hands and explode into a vertical jump, landing on the same leg.
Form tips
- Maintain balance on one leg for the entire duration.
- Do not let the free foot touch the ground during the plank.
Muscles
Strength
Primary
- Shoulders
- Chest
- Triceps
- Legs
Secondary
- Biceps
- Forearms
- Serratus anterior
- Abs
- Obliques
- Pelvis
- 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
- Pectoralis major (sternal head)
- Rectus abdominis
- External oblique
- Internal oblique
- Gastrocnemius
- Soleus
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
- Iliacus
- Psoas major
- Flexor digitorum brevis
- Flexor digitorum longus
- Flexor hallucis longus
- Flexor hallucis brevis
Equipment
Appears in
Joint movements
Regressions
Plank squat thrust
Beginner
One-leg pushup
Novice
Single-leg hop
Novice
View Similar Exercises
View Similar Exercises
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Burpee
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Box burpee
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Roll burpee
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