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Technique

  1. Stand up.
  2. Bend your legs and place your hands on the ground in front of your feet.
  3. Push on your hands and jump into a Plank position.
  4. Bring your feet back in, jump high above the ground and tuck your legs in while you are in the air, so that your feet go as high as possible, before landing back to the starting position.
  5. Repeat.

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Muscles

Strength

Primary

  • Legs
  • Quadriceps
  • Pelvis
  • Abs
  • Obliques
  • Serratus anterior

Secondary

  • Hip adductors
  • Chest
  • 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

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Ankleplantarflexion
trains stretches

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Regressions

e081

Plank squat thrust

Beginner
e0we

Tuck jump

Novice
w00v

Burpee

Novice
w00n

Jack burpee

Intermediate
w00w

Pushup burpee

Novice
w00x

Box burpee

Novice
w01b

Plank jack thrust

Novice
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