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Exercises/Squat Thrust
HIITBeginner

Squat Thrust

A burpee without the push-up and jump: squat, kick back to plank, and return. Builds conditioning and trunk stability.

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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

Squat Thrust movement

Main muscles working (thicker lines)

Starting position

Stand tall with feet shoulder-width apart.

  1. 1

    Squat down and place your hands on the floor in front of your feet.

  2. 2

    Jump your feet back into a high plank with a braced core.

  3. 3

    Jump your feet forward to land just behind your hands.

  4. 4

    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.

Details

Body parts
Full Body · Core
Equipment
Bodyweight
Movement
Conditioning · Squat
Exercise type
Conditioning
Training goals
Conditioning · Endurance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Harder Variations

  • BurpeeIntermediate→

Variations

  • SprawlIntermediate→

Similar Exercises

  • GroinerIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.