Plank Thruster
The Plank Thruster is a dynamic exercise that combines strength, endurance, and coordination. This exercise is unique because it challenges both your core stability and cardiovascular system, making it an excellent addition to any workout routine.
Execution
-
1
Start in a plank position with your hands directly under your shoulders and your feet together.
-
2
Jump your feet forward toward your hands so that you land in a deep squat position.
-
3
Explosively jump back to the plank position.
-
4
Repeat this movement for the desired number of repetitions.
Benefits
- Improves core stability and strength.
- Raises the heart rate, contributing to fat burning.
- Improves explosive strength and speed.
- Can be performed anywhere without equipment.
Common Mistakes
- ! Not keeping the back straight: Make sure your back remains straight throughout the entire exercise to prevent injuries.
- ! Performing it too quickly: Although speed is a factor, it is more important to perform the movement in a controlled and correct manner.
- ! Not fully extending: Make sure to fully extend your legs and arms in the plank position.
Primary Muscles
The Plank Thruster primarily trains the core muscles, including the abdominal muscles and lower back. The quadriceps, hamstrings, calves, shoulders, and arms are also engaged.
Possible Alternatives
- To reduce the intensity, step from the plank position to the squat position and back instead of jumping.
- Add a push-up in the plank position to make the exercise more intense.
- Use a TRX or gymnastics rings for the plank position to further challenge your stability.
Run your fitness business with more structure
- Planning, member management and coaching in one platform
- Built for coaches, studios and gyms
- Fewer separate tools, more overview
