Proper form is essential in every workout. With the correct form, you can get maximum benefits from each workout, and you lower the risk of hurting yourself.
When you squat, ensure your hands are between your knees on the ground (approximately shoulder-width apart).
When you push back into a push-up position, your feet should be wide enough apart that you have a stable base of support.
Engage your core so you keep your body in a straight line during the high plank/pushup portion of the movement.
If you choose to do a push-up, touch your chest lightly to the floor while keeping your core engaged.
Once you leap back forward, your legs should be apart, keeping your hands in between your knees (5).