How to Do a Squat Thrust

Squat Thrust is a form of calisthenic exercise that combines both squat and plank, two of the most effective body-weight workouts. Although each move is simple and requires no additional weight other than your own body weight, don’t underestimate the intensity of this power workout. 

Bodyweight Cardio

When pairing squat and plank, it creates multi-movements, making it a great full-body cardio and resistance workout that torches calories and burns fat. It also challenges your heart, lungs, and just about your entire body. 

Fitness Level

Since each movement is familiar and simple, anyone can perform this exercise. 
Add this workout to your cardio workout day to insight your routine. 

How to Perform a Squat Thrust?

  • A. Stand with your feet shoulder with apart and your arms hanging by your sides. 
  • B. Push you hips back, bend your knees, and lower your body as deep as you can into a squat position. Place your palms on the floor to prepare for the next plank/pushup position.  
  • C. Kick your legs backward, so that you’re now in a pushup position.
  •  D. Quickly bring your legs back to the squat position and get back up to the standing position. Repeat all steps as quickly as quickly as you can for 30 to 60 seconds. Perform 2-3 sets.  

Exercise Variables

  • Fitness Equipment: None
  • Repetitions: 10-15 reps or 30-60 seconds.
  • Sets: 2-3 sets

Exercise Table

10-152-3MediumGym or Home

Cardio gym equipment are the only way to do cardiovascular exercises. In-fact one of the most effective way to get your body to bur the most amount of calories is performing HIIT short high intensity interval workout. Meaning if you can do exercises that elevated your heart rate high enough, you can create the after-burn effect where your body will be burning calories long after you’re done working out. The squat thrust is the perfect exercise as it combine both cardio and strength into one. 

Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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