Squat & Thrust
Full body burner! Combines squat, plank, & cardio in one power-packed move. Build strength, endurance, & feel the burn.
Muscle Groups
Primary
Secondary
Related Exercises
Instructions
1. Start in a standing position with your feet shoulder-width apart, arms by your sides.
2. Begin by squatting down and placing your hands on the floor in front of your feet, shoulder-width apart. Your knees should approach your elbows.
3. Thrust your feet back in one motion to assume a plank position. Ensure that your body forms a straight line from your heels to your head, bracing your core throughout the movement.
4. Quickly jump your feet back towards your hands, landing back in the squat position.
5. Stand up to return to the starting position. This completes one repetition.
6. Repeat the exercise for the desired number of reps or for a set amount of time.
The squat thrust is a dynamic exercise that works many muscle groups and is a good cardiovascular workout. It's an essential component of high-intensity interval training (HIIT) and can be included in circuit training or as part of a bodyweight exercise routine.
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