Push-Up Plank Jack Burpee
Push-Up Plank Jack Burpee Exercise Description
The Push-up Plank Jack Burpee is a dynamic, bodyweight sequence that combines a squat thrust to plank, a strict push-up, a plank jack, and a vertical jump. It challenges cardiorespiratory capacity while reinforcing trunk stiffness and shoulder stability under movement. Primary contributors include the quadriceps and gluteus maximus during the squat and jump; pectoralis major, triceps brachii, and anterior deltoids during the push-up; and the abdominal wall (rectus abdominis, obliques) to maintain a neutral spine. The hip abductors/adductors drive the in–out leg action of the plank jack, with the calves assisting on takeoff and landing. The pattern is mostly sagittal plane with frontal-plane hip abduction/adduction in the plank phase. Emphasis is on crisp positions: hands stacked under shoulders, ribs down, pelvis level, knees tracking over toes, and soft, quiet landings to absorb force.
- Muscle Groups: Chest, Delts, Glutes, Hips, Pecs, Quads, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Gluteus Maximus, Pectoralis Major - Sternal Head, Triceps Brachii - Lateral Head, Vastus Lateralis
- Assisting Muscles: Adductor Longus, Gastrocnemius - Medial Head, Gluteus Medius, Soleus
- Stabilizing Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Serratus Anterior
- Body Area: Lower Body, Upper Body
- Body Parts: Arms, Chest, Hips, Legs, Shoulders, Upper Arms, Upper Legs
- Body Surface: Back, Front, Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Aerobic, Plyometrics
- Functional Grouping: Elbow Extensors, Hip Extensors, Horizontal Shoulder Adduction, Knee Extensors, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder, Glutes, Mid Chest, Outer Quad, Outer Tricep
- Movement Direction: Other
- Muscle Position: Anterior, Lateral, Posterior
- Gender: Male
How To Do The Push-Up Plank Jack Burpee Exercise
‘- Stand tall, feet about hip-width, ribs down, and brace your midsection.
– Hip hinge and squat to place hands on the floor directly under shoulders.
– Jump both feet back to a high plank; form a straight line from head to heels.
– Screw hands into the floor to create shoulder external rotation; keep neck neutral.
– Lower into a push-up with elbows angled ~45° from the torso; maintain a stable, braced trunk.
– Press back to a strong plank without letting the low back sag or hips pike.
– Perform one plank jack: hop feet wide, keep pelvis level, then hop feet back together.
– Jump feet forward to land under the hips, chest lifted, heels down.
– Drive through the floor to a vertical jump, reaching tall while keeping torso aligned.
– Land softly through the midfoot, knees tracking over the second/third toes; absorb by hinging and bending the knees.
– Immediately return hands to the floor to continue, preserving posture and rhythm.
– Avoid: flared elbows, collapsed arch, valgus knee collapse, or holding your breath.
Push-Up Plank Jack Burpee Tips
‘- Start standing tall with feet about hip-width, ribs down, and your midsection braced.
– As you hinge and squat, place your hands on the floor directly under your shoulders.
– When you jump back, hit a straight-line high plank from head to heels.
– Screw your hands into the floor to create shoulder external rotation while keeping your neck neutral.
– In the push-up, keep elbows angled about 45° from your torso and maintain a stable, braced trunk.
– Press back to a strong plank without letting your low back sag or your hips pike.
– During the plank jack, hop feet wide and back together while keeping your pelvis level.
– Jump your feet forward to land under your hips with your chest lifted and heels down.
– In the vertical jump and landing, keep your torso aligned and land softly through the midfoot, knees tracking over the second/third toes.
– Absorb each landing by hinging at the hips and bending the knees, then move immediately back into the next rep to maintain posture and rhythm.
– Avoid flared elbows, collapsed arches, valgus knee collapse, and holding your breath.
Push-Up Plank Jack Burpee Beginner Introduction
The Push-up Plank Jack Burpee is a fast-paced bodyweight combination linking a squat thrust, strict push-up, plank jack, and vertical jump into one continuous pattern. It blends strength and conditioning, driving the heart rate up while demanding precise control in every phase. The movement flows mainly forward and backward, with a brief sideways leg action in the plank position that adds an extra coordination challenge.
Multiple major muscle groups share the workload: the quads and glutes power the squat and jump, the chest, triceps, and front shoulders handle the push-up, and the abs and side abs stabilize the midsection so the back stays well aligned. Hip muscles along the inner and outer thighs create the in-and-out foot motion during the plank jack, with the calves contributing to takeoff and landing. Overall, the sequence highlights organized body alignment, strong shoulder support, a solid core, and controlled, quiet landings that manage impact efficiently.