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How To Do A Squat Thrust With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_SQUAT_THRUST.jpg" } }, "headline":"How To Do A Squat Thrust With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-11-11", "description":"Learn How To Do A Squat Thrust With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_SQUAT_THRUST.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>A lot of people are under the impression that you need to go to a gym or use fancy equipment to get an amazing workout. But there are so many bodyweight exercises out there that can help you get the body you’ve always dreamed of right from the comfort of your own home. Here we’re going to teach you an exercise that will help you progress towards doing burpees—a popular high-energy, full body move. It’s called the squat thrust.</p> <p>To perform the squat thrust, hinge at the hips to drop into a squat. Place your hands on the floor in front of you. Jump both of your feet back until you’re in a plank position, then jump them forward again to return to the squat. Leap straight up into the air and land softly on your feet. Hinge at the hips to bend into another squat and start the movement again. This move is great for building full-body strength, getting the blood pumping, and preparing yourself for the advanced burpee.</p> <p>We suggest that beginners start with the burpee walkout before tackling the squat thrust. Start in a squatting position with your hands placed on the floor in front of you. Step your left leg back, then your right leg until you’re in a full plank position. Stand up completely then squat to go right into the next repetition. If that’s too difficult at first, place your hands on a chair rather than on the floor and perform the same movement. This exercise is a slower version of the burpee, so take your time, focus on form, and start building strength so you can do the full burpee down the line.</p> <p>When you’re ready, try taking on the classic burpee. Start standing up then squat down and place your hands on the floor in front of you. Jump both of your feet back until you’re in a plank position, then bend your elbows to do a pushup. Jump your feet back to return to the squat. Rather than stand straight up, leap upward with your hands overhead. Land softly on the knees then go straight to the next repetition. Burpees are so common because they work your arms, chest, legs, and core all in one dynamic cardio exercise.</p> <p>Now, let’s start by learning how to perform the perfect squat thrust.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Hinge at your hips and bend the knees to enter a squat position.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/squat-thrust-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/squat-thrust-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/squat-thrust-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/squat-thrust-LR-1.jpg" class="img-fluid" alt="squat-thrust-1"> </picture> <li>Jump both of your feet back and drop your hands to the floor to enter a plank.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/squat-thrust-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/squat-thrust-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/squat-thrust-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/squat-thrust-LR-2.jpg" class="img-fluid" alt="squat-thrust-2"> </picture> <li>Jump your feet forward to return to the squatting position. </li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/squat-thrust-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/squat-thrust-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/squat-thrust-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/squat-thrust-LR-3.jpg" class="img-fluid" alt="squat-thrust-3"> </picture> <li>Take your hands off the floor and press through the feet to leap upwards.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/squat-thrust-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/squat-thrust-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/squat-thrust-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/squat-thrust-LR-4.jpg" class="img-fluid" alt="squat-thrust-4"> </picture> <li>Land softly then hinge at the hips to go straight into the next repetition.</li> <li>Continue repeating until you’ve completed the set.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>When you place your hands on the floor, activate your muscles as though you’re pulling your arms back toward your body and spiraling your hands outward. This helps you work your lats, serratus, and triceps throughout the movement.</li> <li>In the plank position, don’t allow your back to sag as this can cause pain and injury. Instead, keep your body aligned by squeezing your glutes, core, and arms while in the plank position.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/squat-thrust-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/squat-thrust-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/squat-thrust-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/squat-thrust-LR-5.jpg" class="img-fluid" alt="squat-thrust-5"> </picture> <li>From the plank position, make sure that when you jump your feet back forward you land on your heels, not on your toes. This will help you maximize the benefits from the jump at the top of the exercise.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/squat-thrust-6.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/squat-thrust-6.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/squat-thrust-6.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/squat-thrust-LR-6.jpg" class="img-fluid" alt="squat-thrust-6"> </picture> <li>For the jump, point your toes and fire your calves as you leap into the air. When you land, do so on your toes then allow your feet to uncurl down until the heels are on the floor. If you land hard on your heels, you risk injuring your knees. </li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/squat-thrust-7.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/squat-thrust-7.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/squat-thrust-7.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/squat-thrust-LR-7.jpg" class="img-fluid" alt="squat-thrust-7"> </picture> <li>Make sure that your feet are directly under your hips throughout the jump and the landing, and don’t allow your knees to wobble in or out. The jump can be hard on your knees and other joints, so follow these cues to keep yourself safe and injury-free.</li> <li>Exhale as you jump into the plank then inhale as you come back to the squat. Exhale as you leap upwards then inhale as you come back down to the floor.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>This move perfectly prepares you for the full burpee, but it’s also a solid workout in and of itself; hitting the core, arms, chest, and legs in one swift movement. Make sure to follow the cues we’ve provided here to keep yourself safe while maximizing the benefits you get from your squat thrusts.</p> <p>Again, folks who are new to exercise should start with the burpee walkout before taking on the squat thrust. The burpee walkout is a slower breakdown of the squat thrust and the burpee. Take your time on this exercise and really focus on doing every part with perfect form. </p> <p>The ultimate goal is to be able to do full burpees. They might look tough right now, but we’ve designed this progression to help you get there. Once you do, you’re going to see some truly amazing results.</p> <p>You’ve got all the information you need to do perfect squat thrusts, so why not start today? Add a set to your next workout or stop and do a few repetitions next time you’ve got a spare minute at home.</p> <p>If this exercise is too easy, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-burpees/">Burpees</a>. If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-burpee-walkout/">Burpee Walk Outs</a>.</p> </section> </article>

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