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Squat Thrusts

INTERMEDIATE

Squat Thrusts

Squat Thrusts target your triceps and pecs muscle while also activating lower body muscles like the hamstrings, quads, and glutes. This exercise is also very effective in fat burning,

BODYWEIGHT INTERMEDIATE NO EQUIPMENT

Demonstration Video

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Target Muscles

Layer 1
ABS GLUTES HAMSTRINGS PECS QUADS SHOULDERS TOTAL BODY TRICEPS

Instructions

  1. Stand tall with your feet shoulder-width apart, and your arms should be hanging at your sides.
  2. Bend over and place your hands on the floor before returning your legs to the starting position.
  3. Quickly jump feet first into the bottom of the squat and jump back up to the starting position.

Tips

  • As you jump back into the push-up position, don't let your hips sag. Always keep your kernel enabled.
  • When jumping back from a push-up position, try to jump far enough so that your feet touch the floor.

Alternative Exercises

High-Pull Burpee
ADVANCED

High-Pull Burpee

PLYOMETRIC DUMBBELLS

High-Pull Burpee works your whole body and aims to build strength and endurance in your lower and upper body. When performed correctly, High-pull burpees also work the muscles in your legs, hips, abdomen, arms, chest, buttocks, and shoulders.

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Author

Owen
Owen Jones
Owen
Updated: 17 Sep 2024