Squat Thrust

A full-body compound movement combining a squat, plank, and return to standing, effectively building strength, power, and cardiovascular endurance.

Instructions

1. Begin in a standing position with your feet shoulder-width apart and arms at your sides.
2. Quickly squat down and place your hands flat on the floor in front of you (Count 1).
3. Kick or hop your feet backward explosively into a straight plank position with your hands under your shoulders (Count 2).
4. Keep your body in a straight line from head to heels with your core engaged and glutes tight.
5. Immediately bring your feet back toward your hands by hopping them forward (Count 3).
6. Drive through your heels and explosively stand up to return to the starting position (Count 4).
7. Repeat for the desired number of reps, maintaining a steady rhythm.

Tips

• Maintain a rigid plank position; avoid allowing your hips to sag or pike upward
• The movement should flow smoothly from one phase to the next without stopping
• Keep your core engaged throughout to protect your lower back
• This is a high-intensity, full-body exercise; ensure adequate conditioning before starting
• Breathe consistently: inhale during the descent, exhale during the explosive movement
• Beginners can step feet back one at a time instead of jumping both feet simultaneously