# Squat Thrust

URL: https://heatsy.app/ex/squat-thrust

Also known as: Half Burpee, Squat Thrusts, Burpee Without Push-Up

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](https://heatsy.app/ex/burpee)
- [Jump Squat](https://heatsy.app/ex/jump-squat)
- [High Plank](https://heatsy.app/ex/high-plank)