Plank to Squat & Pulse
The Plank to Squat & Pulse is a compound exercise that mainly works the quads and glutes & hips, with help from the core and hamstrings. No equipment needed: it uses just your bodyweight.
Optional Equipment
Plank to Squat & Pulse Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Hamstrings
How to do the Plank to Squat & Pulse
Setup
Begin standing, then hinge at the hips to place your hands firmly on the floor.
Movement
From the squat position, jump your feet back into a high plank position, ensuring your core is braced and ankles through shoulders form a straight line.
Quickly jump your feet forward back toward your hands, landing in a deep squat position.
In this low squat position, perform a controlled pulse by slightly extending and re-bending the hips and knees to keep constant tension on the lower body.
Key Tips
Keep your chest up throughout the squat portion.
Ensure your lower back remains stable during the plank movement.
Keep the transition between the plank and squat explosive.
Plank to Squat & Pulse FAQs
What muscles does the Plank to Squat & Pulse work?
The Plank to Squat & Pulse mainly works the quads and glutes & hips, with help from the core and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Plank to Squat & Pulse?
None. The Plank to Squat & Pulse is a bodyweight exercise, so you can do it anywhere.
Is the Plank to Squat & Pulse a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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