The squat thrust is a calisthenics exercise that uses your bodyweight to activate muscle groups throughout your whole body. Perform squat thrusts by starting in a standing position. Lower yourself into a squat position and place your hands on the floor. Kick your feet back and hold your body in a plank position with your upper body and lower body forming a straight line. Jump your feet back up toward your hands, and stand again before moving immediately into the next rep.

Squat thrusts and [burpees](https://www.masterclass.com/articles/burpee-guide) are both bodyweight compound exercises, but they use different movement patterns. The burpee includes a [push-up](https://www.masterclass.com/articles/proper-push-up-form-guide) at the bottom of the movement when your body is in a plank position, as well as a jump between each repetition. With these additional movements, the burpee is a more advanced exercise. Consider practicing squat thrusts until you feel confident enough in your form to add in the jump and push-up. 
For the squat thrust, begin by performing 2–3 sets of 12–20 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. Stand with your feet shoulder-width apart, with a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
2. Grip the floor with your feet to create a stable foot position. Evenly distribute your weight along the entire foot. 
3. Pre-tension your shoulders, hips, and engage your core. Your ribs should be down, and you should slightly tuck your pelvis. Your arms should remain long by your sides, with a slight bend in your elbows.
4. While maintaining a neutral spine, bend your hips, knees, and ankles to lower yourself toward the floor.
5. Place your hands on the ground, keeping them slightly wider than shoulder-width apart.
6. With your hands in contact with the ground and your arms extended, jump your feet back so you’re in a push-up position.
7. Jump your feet toward your hands while maintaining proper alignment.
8. Push your feet into the ground to initiate standing up. Emphasize pushing through your midfoot and heel while keeping your toes engaged.
9. As you begin to stand, keep your chest high and squeeze your glutes. Allow your knees to straighten and your hips to travel forward.
10. As you finish the movement, squeeze your glutes and quadriceps while maintaining a neutral spine. 
11. At the end of each repetition, your shoulders should finish directly over the hips. 
12. Imagine that your pelvis is a bucket filled with water, and you’re attempting not to spill any water out of the front, back, or sides of the bucket.
Incorporating the squat thrust exercise into your strength training program can have several benefits. 

1. __Squat thrusts are a total-body workout__. The squat thrust can build muscle in your triceps and pecs while also activating lower body muscles like the hamstrings, quads, and glutes.
2. __Squat thrusts can improve cardiovascular health__. With proper form, squat thrusts can add a cardio element to your workout routine, increasing your heart rate.
3. __Squat thrusts are versatile__. The squat thrust requires no equipment, making it a great exercise to practice at home. For an additional challenge, practice a weighted variation by holding a pair of [dumbbells](https://www.masterclass.com/articles/dumbbell-squat-guide) during the exercise. 

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.
Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.
If you’re looking for a full-body exercise to include in your home workout plan, try squat thrusts.


If you’re looking for a full-body exercise to include in your home workout plan, try squat thrusts.


Squat Thrusts Guide: How to Do a Squat Thrust

The squat thrust is a calisthenics exercise that uses your bodyweight to activate muscle groups throughout your whole body. Perform squat thrusts by starting in a standing position. Lower yourself into a squat position and place your hands on the floor. Kick your feet back and hold your body in a plank position with your upper body and lower body forming a straight line. Jump your feet back up toward your hands, and stand again before moving immediately into the next rep.

What Is a Squat Thrust?

Squat thrusts and <a href='https://www.masterclass.com/articles/burpee-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/burpee-guide","linkCopy":"burpees","category":null}'>burpees</a> are both bodyweight compound exercises, but they use different movement patterns. The burpee includes a <a href='https://www.masterclass.com/articles/proper-push-up-form-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/proper-push-up-form-guide","linkCopy":"push-up","category":null}'>push-up</a> at the bottom of the movement when your body is in a plank position, as well as a jump between each repetition. With these additional movements, the burpee is a more advanced exercise. Consider practicing squat thrusts until you feel confident enough in your form to add in the jump and push-up.

Squat Thrust vs. Burpee: What’s the Difference?

For the squat thrust, begin by performing 2–3 sets of 12–20 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.<ol class="mc-m-4"><li class="mc-my-4"> 1. Stand with your feet shoulder-width apart, with a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin. </li><li class="mc-my-4"> 2. Grip the floor with your feet to create a stable foot position. Evenly distribute your weight along the entire foot. </li><li class="mc-my-4"> 3. Pre-tension your shoulders, hips, and engage your core. Your ribs should be down, and you should slightly tuck your pelvis. Your arms should remain long by your sides, with a slight bend in your elbows. </li><li class="mc-my-4"> 4. While maintaining a neutral spine, bend your hips, knees, and ankles to lower yourself toward the floor. </li><li class="mc-my-4"> 5. Place your hands on the ground, keeping them slightly wider than shoulder-width apart. </li><li class="mc-my-4"> 6. With your hands in contact with the ground and your arms extended, jump your feet back so you’re in a push-up position. </li><li class="mc-my-4"> 7. Jump your feet toward your hands while maintaining proper alignment. </li><li class="mc-my-4"> 8. Push your feet into the ground to initiate standing up. Emphasize pushing through your midfoot and heel while keeping your toes engaged. </li><li class="mc-my-4"> 9. As you begin to stand, keep your chest high and squeeze your glutes. Allow your knees to straighten and your hips to travel forward. </li><li class="mc-my-4"> 10. As you finish the movement, squeeze your glutes and quadriceps while maintaining a neutral spine. </li><li class="mc-my-4"> 11. At the end of each repetition, your shoulders should finish directly over the hips. </li><li class="mc-my-4"> 12. Imagine that your pelvis is a bucket filled with water, and you’re attempting not to spill any water out of the front, back, or sides of the bucket. </li></ol>

How to Do Squat Thrusts With Perfect Form

Incorporating the squat thrust exercise into your strength training program can have several benefits. <ol class="mc-m-4"><li class="mc-my-4"> 1. Squat thrusts are a total-body workout. The squat thrust can build muscle in your triceps and pecs while also activating lower body muscles like the hamstrings, quads, and glutes. </li><li class="mc-my-4"> 2. Squat thrusts can improve cardiovascular health. With proper form, squat thrusts can add a cardio element to your workout routine, increasing your heart rate. </li><li class="mc-my-4"> 3. Squat thrusts are versatile. The squat thrust requires no equipment, making it a great exercise to practice at home. For an additional challenge, practice a weighted variation by holding a pair of <a href='https://www.masterclass.com/articles/dumbbell-squat-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/dumbbell-squat-guide","linkCopy":"dumbbells","category":null}'>dumbbells</a> during the exercise. </li></ol>

3 Benefits of Doing Squat Thrusts

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

How to Work out Safely and Avoid Injury

Throw on some athleisure, fire up a <a href='https://www.masterclass.com' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.

Want to Dive Deeper Into Your Wellness Journey?

If you’re looking for a full-body exercise to include in your home workout plan, try squat thrusts.