Reps Only exercise

Squat Thrust form, muscles worked, and workout tracking

The squat thrust is a conditioning exercise in which you drop your hands to the floor, kick both feet back to a plank, snap them back in, and stand, working the core, hip flexors, quads, and shoulders in one continuous cycle. It is essentially a burpee without the push-up or jump, so coaches use it for high-volume metabolic circuits and as the teaching progression that grooves clean plank mechanics before full burpees.

Squat Thrust illustration

How to do Squat Thrust

  1. 1Stand with your feet hip width apart, then squat down and plant both hands flat on the floor in front of your feet.
  2. 2Brace your core and kick both feet back together into a straight-line plank position.
  3. 3Do not let your hips sag or your lower back arch as your feet land in the plank.
  4. 4Jump both feet forward toward your hands, landing in a low squat with your chest up.
  5. 5Stand up to full height, exhaling as you rise, and flow directly into the next rep at a steady, sustainable pace.

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Track Squat Thrust in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.