Plank squat thrust

Skill Tree

Muscles

Technique

  1. Start in a Plank position with your hands under your shoulders and your body in a straight line.
  2. Quickly jump both feet forward toward your hands, bringing your knees near your chest.
  3. Keep your hands planted on the ground as your feet land in a low squat position.
  4. Immediately jump the feet back to return to the Plank position.
  5. Repeat the forward and backward jumps in a controlled rhythm.

Form tips

  1. Keep the arms straight and stable while the legs move.
  2. Maintain core tension to prevent the hips from sagging during the plank phase.
  3. Land softly on the balls of the feet and absorb impact with bent knees.
  4. Keep the movement quick but controlled rather than sloppy or rushed.

Risks

  1. Letting the hips drop in the plank phase may place excessive stress on the lower back.
  2. Hard landings may stress the ankles or knees.

Similar Exercises

Equipment