How to do a Squat Thrust
- Stand with feet shoulder-width apart.
- Squat down and place both hands on the floor in front of you.
- Jump both feet back into a straight-body plank.
- Jump the feet forward to land beside your hands.
- Stand tall and repeat at a steady pace.
Keep in mind
- Plant the hands firmly before the feet leave the floor.
- Kick both feet back to a full plank, not a half one.
- Snap the feet back in beside your hands, not behind them.
- Stand up tall at the end of every rep.
Common mistakes
- The hips shooting up as the feet go back — hold the plank line, even for a moment.
- Landing the feet too far back to stand up — snap them in closer.
- Rounding the back on the way up — stand up through the legs.
Breathing
Breathe out as you kick back, in as you snap in and stand.
Take care
The plank moment is where the lower back is exposed — keep the core braced through the whole rep, especially as you tire.
Easier and harder
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