Exercise Guide
Squat Thrust
Hands down, feet kicked back to a plank and jumped in again, without standing up between reps. The engine of the burpee, trained on its own.
BeginnerPlyometricsPushCompound
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Core
Equipment
Bodyweight
Difficulty
Beginner
Category
Plyometrics
Force
Push
Mechanic
Compound
Secondary Muscles
CardioQuadsShoulders
How to Perform
- 1
Squat down and plant your hands on the floor shoulder-width apart.
- 2
Jump both feet back into a high plank with your body in a straight line.
- 3
Immediately jump both feet back in toward your hands.
- 4
Stay low and repeat without standing up.
Tips
- ★Staying in the crouch between reps is what separates this from a burpee - and what makes it burn.
- ★Land softly on the balls of your feet rather than slapping them down.