How To Do Squat Thrust

Squat Thrust Exercise

Squat Thrust is a dynamic exercise that primarily targets the quadriceps, calves, hamstrings and gluteus muscles.

But it also engages the shoulders, chest, triceps and the lower back muscles.

Squat Thrust activates the core section to stabilise the upper body and support the lower back throughout the exercise.

Thus, Squat Thrust is a compound bodyweight exercise. It can be used as an exercise to improve functionality, conditioning, flexibility and overall mobility.

Squat Thrust How To

  • Assume a slightly wider than shoulder width stance. Keep your feet angled out slightly.
  • Push your hips and chest out to create an arch on your lower back. Tighten your core throughout this exercise. Keep your arms down and at your sides.
  • Drop down to the bottom position of the squat by bending at the hips then the knees. At the bottom position, your heels should be elevated and directly under your hips. Plant your hands on the floor and keep your arms close to your torso.
  • Thrust your legs out to a straightened out position. Your arms should be in line with your shoulders; hips in line with your upper back and heels.
  • Once your toes touch the floor, thrust your legs back in to return to the bottom position of the squat. Heels should remain elevated under your hips, arms to the side and hands on the floor.
  • Explode up to a jump by pushing your feet through the floor, extending at the knees then pushing your hips forward.
  • Land on the balls of your feet and repeat until you have completed the targeted number of reps or time interval for the exercise.

Form and Technique

Squat Thrust is a combination of 2 exercises: the Squat and the Thrust.

But the Squat technique in this exercise is different from the classic bodyweight squat in that your heels are elevated under your heels and your knees are way in front of your feet at the bottom position.

This is to help you thrust your legs out in the second part of the exercise.

Thus, start out in this exercise slowly and focus on proper technique before picking up speed because the bottom position of Squat Thrust creates compression forces on the joints and ligaments of the knees.

A good workout would be to do several sets of 20 second reps of Squat Thrust.

Rest 1 minute between intervals and 2 minutes between sets.

Variations: Mountain Climbers, Burpees

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Squat Thrust