鍛錬How to do Squat thrust
Squat thrust works the Full body (legs, abs, shoulders) with no equipment. Key cue: “Squat, hands down, jump your feet back, then in”
Steps
- Squat down and place your hands on the floor
- Jump both feet back into push-up position
- Jump your feet back toward your hands and stand up
How many: 8–12 reps
Muscles worked
Full body (legs, abs, shoulders)
Common mistakes
- Hips sagging
- Rounding your back as you squat
Easier or harder
| Easier | Move one foot at a time |
|---|---|
| Harder | Jump as you stand up (a burpee) |
Build a full body routine with a timer
More full body exercises
Jump squatHard · No equipmentStep-upEasy · No equipmentPlankEasy · No equipmentMountain climberMedium · No equipmentPlank jackMedium · No equipmentStanding knee-to-elbowEasy · No equipmentBear plankMedium · No equipmentPush-upMedium · No equipment
Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.