Squat Thrust Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Body weight
- Body Part
- Plyometrics
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Hamstrings, Core, Gluteus Maximus
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Burpee without push-up
How to: Squat Thrust
- Start in a standing position with feet shoulder-width apart.
- Squat down and place your hands on the floor.
- Jump back into a plank position, keeping your body straight.
- Immediately jump your feet back towards your hands.
- Stand up and jump with both hands raised above your head.
Common Mistakes
- Not bending the knees enough during the squat.
- Failing to engage the core.
- Landing too hard while jumping.
Modifications
- Perform the exercise at a slower pace for beginners.
- Use a low step for thrusting instead of jumping.
Tips
- Keep your back straight during the thrust.
- Engage your core to maintain balance.
- Land softly to reduce impact on your joints.
Squat Thrust Alternatives
Tags
plyometrics
strength
cardio
legs
core
body weight