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Squat Thrust
Bodyweight squat thrust combines a squat with explosive transitions to plank position, targeting quads, glutes, core, and shoulders to build full-body strength, endurance, and cardiovascular conditioning in HIIT sessions.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Abs
Secondary Muscles
Lower Back, Shoulders, Triceps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Abs
8/10Rectus Abdominis, Transverse Abdominis
Glutes
7/10Glute Max
Hamstrings
6/10Biceps Femoris, Semitendinosus
Obliques
6/10External Obliques
Lower Back
4/10Erector Spinae
Shoulders
4/10Anterior Delts
Triceps
4/10Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand tall with feet shoulder-width apart, arms at sides, core braced, and gaze forward.
- Squat down and place hands on floor shoulder-width apart.
- Explosively jump feet back to full plank position with body straight.
- Jump feet forward to land in squat position close to hands.
- Push through feet to stand up to starting position.
Coaching Tips
Form Cues
- Brace core tight
- Keep plank straight
- Explode feet back and forward
- Maintain neutral spine
- Land softly on feet
Breathing
Inhale as you squat down and place hands on floor; exhale forcefully as you jump to plank and back.
Tempo
1-0-1
Range of Motion
Lower until hands touch floor in squat; extend fully in plank with straight line from head to heels; return feet close to hands before standing.
Safety
Safety Notes
- Avoid if acute lower back pain exists
- Perform on soft surface to protect wrists
- Stop if form breaks due to fatigue
- Warm up shoulders and hips first
Spotting
No spotting needed; self-supported bodyweight exercise.
Common Mistakes
- Sagging hips in plank
- Arching back during transitions
- Rushing without control
- Placing hands too far forward
When to Avoid
- Acute lower back injury
- Wrist or shoulder instability
Flexibility Needed
- Adequate ankle dorsiflexion for squat
- Shoulder flexion for plank position
Build Up First
- Proficient bodyweight squat
- Basic plank hold ability
Also known as
Up Down
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