Squat Thrusts

What you'll gain

• Combines lower-body movement with a supported trunk brace.

• Practises coordination between standing and floor positions.

• Provides an equipment-free conditioning movement.

Step-by-Step Instructions

1. 1

   Stand with feet apart and arms relaxed.

2. 2

   Bend the hips and knees and place both palms on the floor.

3. 3

   Keep the arms straight as both feet move back into a high plank.

4. 4

   Brace the trunk while the feet are behind the body.

5. 5

   Bring the feet back beneath the hips into the crouch.

6. 6

   Stand tall to complete the repetition.

Common Mistakes

• Letting the hips sag while the feet are behind the body.

• Landing the feet so far back that the back overextends.

• Rushing the floor transition before the hands are stable.

• Rounding and collapsing the chest while returning to standing.

About This Exercise

Squat thrusts link a standing position to a supported plank through a quick crouch. The hands take the floor as the feet travel back, then the feet return underneath the body before the person stands. This version keeps the elbows straight in the plank and ends upright without an overhead jump. The side view makes each transition easy to follow, with the quadriceps highlighted during the crouch and rise. It provides a compact movement demonstration for conditioning circuits and bodyweight sessions, especially where a full burpee would introduce an extra press-up and jump.

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