Squat Thrust | Illustrated Exercise Guide

Primary muscles: Abs, glutes, legs
Secondary muscles: Chest, shoulders
Equipment: No equipment

Squat Thrust Instructions

1. Stand straight with your feet shoulder-width apart.
2. Squat and place your hands in front of your feet.
3. Jump back and get into a push-up position.
4. Jump again, bringing the legs toward your palms, and stand up.
5. Repeat until the set is complete.

Proper Form And Breathing Pattern

Keep your back straight, your core engaged, and maintain a smooth and steady breathing pattern. Squat thrusts are a modified and simplified version of the burpees exercise, perfect for someone who is just starting to work out and wants to learn the proper exercise technique first.

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Exercise Benefits

The squat thrust is a complete exercise that works the entire body. It increases the heart rate, boosts metabolism, and improves both agility and strength. It’s also a great exercise for losing weight and improving cardiovascular endurance.

Squat Thrust Demonstration

Sets And Reps

If you’re a beginner, start the squat thrust in plank position and practice jumping back and forth with both legs. Once you’ve mastered that movement, add the standing up and squat moves and do as many reps as you can. This is an exercise where having perfect technique is crucial, so start slowly and never neglect your form.

Calories Burned

To calculate the number of calories burned doing the squat thrust exercise, enter your weight and the duration of the exercise:

Related Full Body Exercises

Try these other full body exercises to get your heart rate up and burn even more calories:
Jump squat
Jumping lunges
Flutter kick squats
Dumbbell thrusters

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