Stand upright with arms to sides.
Bend over and squat down. Place hands on floor, slightly wider than shoulder width. While holding upper body in place, buck hips ups slightly by extending knees and hips, then immediately kick legs back. Land on forefeet with body in straight, plank position. Keeping upper body in place buck hip up and rapidly pull legs forward under body returning feet in original position. Rise up to original standing posture.
Intensity can be increased by executing exercise faster. Phases include:
- Bend-over Squat
- First Hip Buck
- Kick Back to Plank
- Second Hip Buck
- Leg Pull Under
After bending over and squatting down, hips are bucked up through Extension of Hips, Knees, and Ankles. During kick back to plank, Knees, Hips and Spine extend. However knees passive extends through eccentric contraction of knee flexors. In plank position, spine is statically flexed and knees are statically extended. Second hip buck occurs by rapid hip flexion. Legs are pulled in under body by flexion of Spine, Hips, and Knees.
Also see Advanced Burpee.
- Spine (Thoracic, Lumbar)
- Plantar Flexion (1st buck)