What Is a Squat Thrust? How to Do Squat Thrusts? Benefits?

What is the Squat thrust?

The squat thrust is a calisthenic exercise that uses your body weight to activate muscle groups throughout the body. Jump your feet back to your hands, stand up again, and immediately perform the next repetition. The squat thrust is a great exercise because it is a completely multi-joint, functional exercise that works the entire body, ultimately leading to a higher metabolic rate, quality muscle tissue development, and faster weight loss.

Trainers love this great exercise because of its various benefits. We will cover the benefits of the squat thrust in the last section of this article.

When developing a workout plan, it is always useful to have an efficient exercise that does not require equipment. The squat thrust is a great exercise. Here is everything you need to know about squat thrust and why you should include them in your regular workout.

If you are looking for a full-body exercise to include in your home workout plan, try the squat thrust.

How to Do Squat Thrusts With Perfect Form

For the squat thrust, start by doing 2-3 sets of 12-20 reps each. Choose reps and sets based on your ability to maintain good strategy throughout all sets and reps.

1. Stand with your feet shoulder-width apart and your knees slightly bent. Your shoulders should remain straight over your hips, and your head and neck neutral. Your chin should remain placed throughout the movement, as if you were holding an egg under your chin.

2. Grip the floor with your feet to maintain a stable foot position. Distribute your weight evenly across your feet.

3. Pre-tighten your shoulders, hips, and tighten your core. Your ribs must be down, and you must lower your hips slightly. Your arms should remain straight at your sides with a slight bend at the elbows.

4. Keeping your spine neutral, bend your hips, knees, and ankles to lower your body toward the ground.

5. Place your hands on the ground, keeping them slightly wider than shoulder-width apart.

6. Touch your hands to the ground, stretch your arms, and jump your feet back to hold the push-up position.

7. Jump your feet toward your hands, maintaining the correct position.

8. Push your feet into the ground to start standing. Focus on pressing hard through your midfoot and heels while keeping your toes touching.

9. As you start standing, lift your chest and squeeze your buttocks. Keep your knees straight and your hips forward.

10. Complete the exercise with a neutral spine and tight glutes and quadriceps.

11. At the end of each repetition, your shoulders should be straight over your hips.

12. Imagine your hips are a container filled with water and you are trying not to spill the water out the front, back, or sides of the container.

4 Advantages of Squat Thrusts

Incorporating the squat thrust exercise into your strength training program can provide many benefits.

1. The squat thrust is a full-body exercise. The squat thrust works your triceps and pectoral muscles while also working the lower body muscles, such as the quadriceps, glutes, and hamstrings.

2. The squat thrust can improve heart health. When performed with the correct form, the squat thrust can add an aerobic element to your workout routine, which can get your heart rate up.
The squat thrust is flexible. The squat thrust does not require any equipment, making it a great option for a home workout.

3. The squat thrust is a great exercise to add to your collection. The squat thrust is a calisthenic exercise that uses your body weight to work muscle groups throughout your body.

4. The squat works your triceps and pectoral muscles while also working the lower body muscles, such as the hamstrings, quadriceps, and glutes.
The squat does not require any equipment, making it a great exercise to practice at home.