Squat Thrust
Expert Advice
Maintain a brisk pace while ensuring each movement is performed with precision. Keep your core engaged to support your lower back during the plank position.
How-to-do Steps
- Stand with your feet shoulder-width apart.
- Drop into a squat and place your hands on the floor in front of you.
- Kick your feet back into a plank position, keeping your body in a straight line.
- Quickly return your feet to the squat position.
- Stand up and jump into the air, reaching your arms overhead.
- Land softly and immediately drop back into the squat to begin the next repetition.
- Repeat for the desired number of repetitions.
Track Squat Thrust in FitAI
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Muscles Worked
Squat Thrust primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads20%
Hamstrings20%
Calves20%
Glutes20%
Abs20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Squat Thrust work?
Squat Thrust primarily targets the Quads, Hamstrings, Calves, Glutes, Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Squat Thrust?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Squat Thrust suitable for beginners?
Yes, Squat Thrust is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
