Squat & Thrust
Full body burner! Combines squat, plank, & cardio in one power-packed move. Build strength, endurance, & feel the burn.
The Squat & Thrust is a compound exercise that mainly works the quads and core, with help from the glutes & hips and chest. No equipment needed: it uses just your bodyweight.
Squat & Thrust Muscles Worked
Primary
Quads (quadriceps femoris); Abdominals (rectus abdominis)
Secondary
Glutes (gluteus maximus); Upper Chest (pectoralis major, clavicular head)
Squat & Thrust Variations and Alternatives
How to do the Squat & Thrust
Start in a standing position with your feet shoulder-width apart, arms by your sides.
Begin by squatting down and placing your hands on the floor in front of your feet, shoulder-width apart. Your knees should approach your elbows.
Thrust your feet back in one motion to assume a plank position. Ensure that your body forms a straight line from your heels to your head, bracing your core throughout the movement.
Quickly jump your feet back towards your hands, landing back in the squat position.
Stand up to return to the starting position. This completes one repetition.
Repeat the exercise for the desired number of reps or for a set amount of time.
The squat thrust is a dynamic exercise that works many muscle groups and is a good cardiovascular workout. It's an essential component of high-intensity interval training (HIIT) and can be included in circuit training or as part of a bodyweight exercise routine.
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Squat & Thrust FAQs
What muscles does the Squat & Thrust work?
The Squat & Thrust mainly works the quads and core, with help from the glutes & hips and chest. The main muscles are the quadriceps femoris and rectus abdominis.
What equipment do you need for the Squat & Thrust?
None. The Squat & Thrust is a bodyweight exercise, so you can do it anywhere.
Is the Squat & Thrust a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Squat & Thrust variations and alternatives?
Similar exercises include the Alternating Knee Thrust, Bodyweight Thruster, Burpee and Burpee Squat.
Training calculators
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