Squat Thrusts

The squat thrust builds strength and explosiveness in the lower body with an emphasis on the quads, glutes, and hamstrings. The squat thrust will also improve hip mobility and cardiovascular endurance. The exercise is commonly used in metabolic workouts to improve conditioning and fat loss. It requires less upper-body strength than a burpee, which includes a pushup in the bottom position.


  1. 511_A
    Stand tall with your feet shoulder-width apart and arms hanging at your sides.
  2. Squat Thrusts
    Bend down and place your hands on the ground before hopping your legs back into pushup position.
  3. 511_C
    Quickly spring your legs forward to the bottom of a squat and jump back to the starting position.

Trainer’s Tips

  • As you jump back into pushup position, avoid letting your hips sag. Keep your core engaged the entire time.
  • When hopping back up from the pushup position, try to hop far enough that your feet land flat on the floor.