Squat Thrust
Description
The squat thrust is a full-body conditioning exercise similar to a burpee but without the jump. You squat down, kick your feet back to a plank, jump your feet back to a squat, and stand. It builds cardiovascular conditioning and full-body endurance.
Muscle Group
Equipment Required
Squat Thrust Instructions
- Stand with feet shoulder-width apart.
- Squat down and place your hands on the floor in front of you.
- Kick both feet back to land in a plank position.
- Immediately jump your feet back to the squat position.
- Stand up.
- That is one rep. Continue at a brisk pace.
- No push-up or jump needed — just the squat-plank-squat-stand cycle.
- Aim for 10 to 20 reps per set or work for time.
Squat Thrust Form & Visual
Squat Thrust Benefits
- Full-body conditioning without impact from jumping
- Builds cardiovascular endurance
- Easier than burpees
- No equipment needed
- Develops speed and agility
- Useful for circuit training
Squat Thrust Muscles Worked
- Quadriceps
- Core (transitions)
- Hip flexors
- Anterior deltoid (plank)
- Cardiovascular system
Squat Thrust Variations & Alternatives
- Burpee (with jump)
- Frogger
- Mountain Climber
- Half Burpee
- Tuck Jump Burpee
