Squat Thrust

Body region

• Legs
• Core
• Shoulders
• Glutes

Muscles

Main

• Deltoid
• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis

Helps

• Pectoralis Major
• Serratus Anterior
• Biceps Femoris
• Gastrocnemius
• Triceps

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis

Technique

1. Stand with feet shoulder-width apart, then squat down and place your hands on the floor.
2. Jump or step your feet back into a high plank with the body in a straight line.
3. Jump or step your feet back in to just outside your hands.
4. Stand up, optionally with a small jump and the arms overhead.
5. Go straight into the next rep.

Cues

• Keep the core tight in the plank.
• Land softly with the knees bent.
• Step if jumping is too hard.

Common mistakes

• Letting the hips sag in the plank.
• Bringing the feet only halfway in, so you cannot stand up from a balanced squat.
• Rounding the back when standing.

Alternatives

• Burpee
• Jump Squat
• High Plank