Squat Thrust

Squat Thrust


The squat thrust is a full-body exercise that involves starting in a standing position, dropping down into a squat, kicking your legs out into a plank position, performing a push-up, bringing your legs back in, and standing up. It is a great exercise for building strength and endurance in the legs, core, and upper body.

Muscle Group

Equipment Required

Squat Thrust Instructions

  1. Start in a standing position with your feet shoulder-width apart.
  2. Bend your knees and lower your body into a squat position.
  3. Place your hands on the ground in front of you, shoulder-width apart.
  4. Jump your feet back into a plank position, keeping your core engaged.
  5. Jump your feet back up to your hands, returning to the squat position.
  6. Stand up straight, returning to the starting position.
  7. Repeat for desired number of reps.

Squat Thrust Form & Visual

Squat Thrust

Squat Thrust Benefits

  • Improves cardiovascular endurance
  • Strengthens the lower body muscles, including the quadriceps, hamstrings, and glutes
  • Engages the core muscles, improving overall stability and balance
  • Increases overall body strength and power
  • Can be done without equipment, making it a convenient exercise to do anywhere
  • Can be modified to increase or decrease intensity, making it suitable for all fitness levels

Squat Thrust Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Abdominals
  • Chest
  • Shoulders
  • Triceps

Squat Thrust Variations & Alternatives