Exercise guide
Squat Thrust
- Beginner
- Compound
- Rep-based
- Back
- Chest
- Lower legs
- Shoulders
- Upper legs
- Waist
The squat thrust is a dynamic, full-body exercise that develops explosive power, cardiovascular endurance, and core stability by transitioning rapidly between a squat and a plank.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and your arms at your sides.
- Engage your core and keep your chest upright to prepare for the movement.
How to do it
- Bend your knees and hips to lower into a squat, placing your hands flat on the floor directly under your shoulders.
- Exhale as you jump both feet back simultaneously into a high plank position, maintaining a straight line from head to heels.
- Inhale as you quickly jump your feet forward, landing them just outside your hands in the squat position.
- Drive through your heels to return to a full standing position at a controlled, steady tempo.
Form checklist
- Keep your back flat and core braced during the plank phase to prevent hip sagging.
- Ensure your hands are stacked directly under your shoulders when jumping back.
- Land with your feet flat on the floor, not on your toes, when returning to the squat.
- Keep your gaze slightly forward to maintain a neutral spine.
Pro tips
- Focus on a 'snap' movement when jumping your feet back to maximize core and glute engagement.
- Maintain a consistent rhythm rather than rushing to ensure each phase of the movement is technically sound.
Make it harder
- Add a vertical jump at the end of the movement to increase power output and heart rate.
- Incorporate a push-up while in the plank position to further challenge the deltoids and chest.
Frequently asked
- What muscles does the squat thrust work?
- The squat thrust primarily targets the glutes and quadriceps, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the squat thrust?
- The squat thrust requires no equipment — just your body weight.
- Is the squat thrust good for beginners?
- Yes. The squat thrust is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Box Jump Through The ArmsIntermediate · calves, glutes, and quadriceps
- BurpeeIntermediate · abs, glutes, hamstrings, pectorals, quadriceps, and triceps
- Burpee Long Jump With Push-UpAdvanced · glutes, hamstrings, pectorals, quadriceps, and triceps
- Burpee Over The BarAdvanced · glutes, hamstrings, and quadriceps