Plank To Jump Squat
Quick answer
The plank to jump squat is a bodyweight conditioning move where you jump your feet from a high plank into a low squat, jump up, then land and return to the plank. It works the quads, hamstrings, glutes and abs and raises your heart rate quickly.
Written by the GymStreak coaching team · Updated
Muscles worked
Primary
Secondary
How to do Plank To Jump Squat
- 1
Start in a high plank with your hands under your shoulders and your body in a straight line.
- 2
Jump your feet forward so they land flat, about shoulder width apart, just behind your hands in a low squat.
- 3
Lift your chest, swing your arms and jump straight up out of the squat.
- 4
Land softly on bent knees and sink back into the squat.
- 5
Place your hands on the floor in front of your feet and jump your feet back into the plank to finish the rep.
Form cues
- Land the jump-in with flat feet, shoulder width apart, knees tracking over toes.
- Absorb every landing by bending your knees and sinking your hips.
- Brace your abs as your feet land in the plank so your hips don't dip.
- Get your hands on the floor before your feet kick back.
- Swing your arms up to help drive the jump.
Breathing: Breathe out as you jump up out of the squat and breathe in as you land and return to the plank, keeping a steady rhythm without holding your breath.
Common Plank To Jump Squat mistakes
Landing the jump-in on your toes
Bring your feet far enough forward to land with flat feet, even if that means a slightly wider stance.
Stiff-legged, noisy landings
Land through the balls of your feet into your heels and bend your knees and hips to soak up the impact.
Hips sagging when the feet kick back
Tighten your abs before you jump back and land in a plank with your body in a straight line.
Rounding over with the chest down in the squat
Lift your chest before you jump so you take off upward, not forward.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Conditioning | 3–5 rounds | 20–40 s work | 20–60 s |
| Powerfull rest, fast crisp reps | 3–5 | 5–8 | 1–2 min |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Plank To Jump Squat variations and alternatives
Variations
- Step-in plank to squat
Step your feet in and out one at a time and stand up instead of jumping for a low-impact version.
- Squat Jumps
Isolates the jumping part so you can practice soft landings.
- Burpee
Adds a chest-to-floor push-up or drop for a harder full-body version.
Alternatives
- Mountain Climbers Fast
Keeps you in the plank for continuous conditioning without jumping upright.
- Jumping Lunges
A leg-focused plyometric that trains one leg at a time.
- Skater Hops
Side-to-side jumps that challenge balance and landing control.
- Plank Hops
Stays in the plank and jumps the feet, a lower-skill conditioning option.
Plank To Jump Squat FAQ
What muscles does the plank to jump squat work?
The jump squat part mainly works your quads, glutes and hamstrings, with your calves helping at take-off. The plank and the jump-in and jump-back work your abs, obliques and lower back to keep your trunk stable, and your shoulders hold your weight when your hands are on the floor. Because so much muscle is involved, it quickly raises your heart rate.
Is a plank to jump squat the same as a burpee?
It is very close. A classic burpee usually goes from standing to a plank and often adds a push-up or chest-to-floor drop. The plank to jump squat starts and finishes in the plank and has no push-up, so the focus is on jumping the feet in and exploding up. Both are full-body conditioning moves.
Is the plank to jump squat good for beginners?
It is a moderately demanding move, so beginners should learn the step-in version first: step your feet in one at a time, stand up without jumping, then step back to the plank. Once you can do that smoothly and hold a solid plank, add the jump-in, and finally the jump at the top.
How many plank to jump squats should I do?
For conditioning, work for 20–40 seconds per round and rest 20–60 seconds, repeating for 3–5 rounds. If you are training for explosiveness, do 3–5 sets of 5–8 fast reps with 1–2 minutes of rest. In either case, end the set when your landings get heavy or your hips start to sag in the plank.
Sources
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