Squat Thrusts
A bodyweight floor-to-standing sequence with a squat, a brief high plank, and a return to standing without a finishing jump.
How to do it
- Stand with feet apart and arms relaxed.
- Bend the hips and knees and place both palms on the floor.
- Keep the arms straight as both feet move back into a high plank.
- Brace the trunk while the feet are behind the body.
- Bring the feet back beneath the hips into the crouch.
- Stand tall to complete the repetition.
Key technique cue
Straight arms, hips up — keep the body in one line in the plank.
Common mistakes
- ✕ Letting the hips sag while the feet are behind the body.
- ✕ Landing the feet so far back that the back overextends.
- ✕ Rushing the floor transition before the hands are stable.
- ✕ Rounding and collapsing the chest while returning to standing.
Benefits
- ✓ Combines lower-body movement with a supported trunk brace.
- ✓ Practises coordination between standing and floor positions.
- ✓ Provides an equipment-free conditioning movement.
About the exercise
Squat thrusts link a standing position to a supported plank through a quick crouch. The hands take the floor as the feet travel back, then the feet return underneath the body before the person stands. This version keeps the elbows straight in the plank and ends upright without an overhead jump. The quadriceps work during the crouch and rise. It is a compact movement for conditioning circuits and bodyweight sessions, especially where a full burpee would introduce an extra press-up and jump.
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