Squat Thrust
A burpee without the push-up and jump: squat, kick back to plank, and return. Builds conditioning and trunk stability.
Primary muscles
- Quadriceps
- Hip Flexors
- Abs (Rectus Abdominis)
- Cardiovascular System
Secondary muscles
- Front Delts
- Glutes (Gluteus Maximus)
- Triceps
- Sets
- 3–4
- Reps
- 10–15
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall with feet shoulder-width apart.
Squat down and place your hands on the floor in front of your feet.
Jump your feet back into a high plank with a braced core.
Jump your feet forward to land just behind your hands.
Stand up fully to finish the rep.
Breathing: Exhale as you kick back and as you stand; inhale as you lower.
Coaching tips
Straight line in the plank
Land feet flat
Stand all the way up
Common mistakes
Letting the hips sag in the plank
Not standing fully between reps
Landing feet too far from the hands
Safety notes
Step back one foot at a time to reduce load on the lower back and wrists.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.