Squat Thrust
Cardio & Conditioning · full · beginner
How to do it
From standing, squat down and place both hands on the floor, jump or step both feet back to a plank, then jump or step them back in and stand up — no push-up and no jump at the top.
Muscles worked
Primary: full · Also works: core, shoulders, quads
Equipment
No equipment
Common mistakes
- Letting the hips pike up as the feet land in the plank instead of landing in one straight line
- Landing with the feet far behind the hips so the lower back sags on every rep
- Bending the arms and collapsing onto the floor when tired
Variations
- Step the feet back one at a time as the low-impact version
- Add a push-up at the plank
- Hands on a bench to reduce the load
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a wrist or knee problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Burpeefull
- Jumping Jackfull
- Sun Salutation (Surya Namaskar)full
- World's Greatest Stretchfull
- Shadow Boxing — Combinationsfull
- Heavy Bag Roundsfull
Not sure how heavy to go on this?
ABROFIT reads your logged sets and tells you the working weight for today — it adds load when you earn it, backs off when you stall, and eases it on a bad night's sleep.
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