Scan to open on your phonegymvim.app/exercises/squat-thrusts

Squat Thrusts 7s · no sound

Squat Thrusts

A bodyweight floor-to-standing sequence with a squat, a brief high plank, and a return to standing without a finishing jump.

Primary muscle
Quads
Equipment
Bodyweight
Difficulty
Intermediate
Movement
Cardio
Share

How to do it

  1. Stand with feet apart and arms relaxed.
  2. Bend the hips and knees and place both palms on the floor.
  3. Keep the arms straight as both feet move back into a high plank.
  4. Brace the trunk while the feet are behind the body.
  5. Bring the feet back beneath the hips into the crouch.
  6. Stand tall to complete the repetition.

Common mistakes

  • Letting the hips sag while the feet are behind the body.
  • Landing the feet so far back that the back overextends.
  • Rushing the floor transition before the hands are stable.
  • Rounding and collapsing the chest while returning to standing.

Muscles worked

Primary
Quads
Secondary
AbsFront DeltsGlutes

Same movement, other equipment

Assault Bike Intermediate Assault Bike Quads Machine Cycling Intervals Intermediate Cycling Intervals Quads Cardio Machine Cycling Sprint Intermediate Cycling Sprint Quads Cardio Machine Hill Climb Repeats Intermediate Hill Climb Repeats Quads Cardio Machine

Similar exercises

Hiking Beginner Hiking Glutes Bodyweight Jumping Jack Beginner Jumping Jack Front Delts Bodyweight Running Cooldown Beginner Running Cooldown Calves Bodyweight Running Intervals Intermediate Running Intervals Calves Bodyweight Swim Kick Drill Intermediate Swim Kick Drill Glutes Bodyweight

Good to know

What muscles does the Squat Thrusts work?
Mainly the quads. It also works the abs, front delts and glutes.
What equipment do you need for the Squat Thrusts?
None. It is a bodyweight exercise.
Is the Squat Thrusts good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Arc Trainer.

Your plan, your sets and your progress in one app. Free, no ads.

By muscle

Chest exercises Back exercises Shoulder exercises Arm exercises Leg exercises All 17 muscles

By equipment

Bodyweight Dumbbell Barbell Kettlebell Machine

Plans

Gym Starter Home, No Equipment Upper / Lower Hypertrophy Push Pull Legs Six Day Two Day Dumbbell Habit All 74 plans Build your own plan

Switching

From Strong From Hevy From JEFIT From Fitbod