How To Perform The Bodyweight Squat Thrust

The bodyweight squat thrust is a great way to add intensity to your squats and work your upper body at the same time. This move is a CrossFit favorite, but can be done by anyone looking to add some variety to their workout routine.

What Muscles Does This Movement Train?

There are many muscles that this exercise trains. Some of these muscles include the glutes, hamstrings, calves, quads, and to a lesser extent, abs and lower back.

Here’s how to do it:

• Start in a kneeling squat position with your hands on the ground in front of you.
• From there, jump your feet back into a plank position.
• Then, jump your feet back up to the starting position and stand up.
• That’s one rep! Repeat for 30 seconds or as many reps as you can.

• Squat down with your heels on the ground.
• Squat up while keeping your heels down and your abs braced.
• Don’t arch your lower back at the top.

Instruction courtesy of Precision Nutrition. Fitness Pros- If you’re interested in becoming a Certified Nutrition Coach, they’re top notch!

Are You a Beginner? Here’s How To Make Them Easier

If you’re new to this motion or just want to make the move easier, start by doing a bodyweight squat with no jump. Once you’ve mastered that, you can add in the jump. You can also modify the move by doing a lunge instead of a jump.

Are You Advanced? Here’s How To Make Them Harder

To make this exercise more challenging, try adding a jump rope. Start by jumping rope for 30 seconds and then immediately go into your squat thrusts. You can also try holding a medicine ball or dumbbell while you do the move.

Benefits

The bodyweight squat thrust is a great way to get your heart rate up and lose weight. It also works your leg muscles, including your quads, glutes, and hamstrings. Additionally, this move engages your core muscles and helps improve your fitness level.

Variations

Add some variety (and intensity) to your workout routine. While it may look easy, this move actually works a variety of different muscle groups – making it perfect for those looking for an all-in-one exercise. Give it a try next time you’re looking to mix things up!

Here are a few variations on the classic move to spice up your routine:

1. Prisoner squat thrusts: Start in a prisoner squat position with your hands behind your head. explosively jump up and switch your legs in the air, then land back in the squat position.

2. Mountain climbers: Perform squat thrusts as normal, but when you jump up, bring your knees in towards your chest like you’re doing mountain climbers.

3. Burpee: The ultimate calorie burner! Start in a standing position, then quickly drop down into a squat thrust. From there, jump up into the air and bring your feet together overhead like you’re doing a burpee.

Single leg

Start in a standing position with feet hip-width apart. Bend your left knee and step your left foot behind you, so you are in a low lunge position with your right thigh parallel to the ground. Squat down as low as you can, then press up to stand and bring your left foot back to the starting position. Repeat on the other side.

Practice w/ Adding Push-Ups With Double Punches

A squat thrust push-up with double punches is a variation of the traditional squat thrust push-up. In this variation, you perform a squat thrust, then as you come up, execute two punches.

Tuck Jump

The Tuck Jump is a movement that combines a squat thrust with a tuck jump. It is a plyometric exercise that targets the lower body and core muscles.

How to Do it:

1. Stand with your feet shoulder-width apart and squat down until your thighs are parallel to the ground.

2. Engage your core and explosively jump up as high as you can, bringing your knees up towards your chest.

3. Land softly on the balls of your feet and immediately squat down again, repeating the jumping motion.

How Many Reps?

Squat thrusts are a great way to increase your heart rate and work your entire body. You should be able to do at least 10 reps.

Vs. Burpees- What Is The Difference?

Both exercises work the entire body. They are both excellent for calorie burning and toning. The main difference between the two is that burpees are a full-body compound exercise, while squat thrusts only work the lower body. Burpees also involve more movement and coordination than squat thrusts.

What is a Straight Leg Squat Thrust?

A straight leg squat thrust is a type of bodyweight exercise that primarily targets the glutes, hamstrings, and quads. It is a compound exercise that also involves the shoulders, chest, and core.

Substitute

A substitution for a straight leg squat thrust is a standing squat. This is done by standing with your feet shoulder-width apart and then bending your knees until they are below your hips. Keep your back straight and hold your stomach in as you lower yourself. Hold the position for a few seconds and then rise back up to the starting position.

Squat Thrust Mountain Climbers

Mountain Climber tones your body and works on your cardio. To do them, start in a squat position with your hands on the ground. Then, jump your feet in towards your hands, and as you come up, jump up and switch your feet so the opposite foot is in front. Keep jumping up and switching your feet as you climb the mountain!