What Is a Squat Thrust: Benefits & Technique

woman performing Squat Thrust at home

Squat Thrusts are challenging. But they are worth every bead of sweat. This exercise can be also called Burpees. Let’s find out if there is any difference. Here’s an ultimate guide on how to do a Squat Thrust properly.

What Is a Squat Thrust?

So, what are Squat Thrusts? A Squat Thrust is an excellent cardio and strength training exercise. It’s a calisthenic workout as it requires little to no gym equipment. Squat Thrust is a great warm-up exercise that hits a wide range of muscle groups. Such an exercise is usually performed quickly to boost its effectiveness.

Primarily, the Squat Thrust was developed by Royal H. Burpee for the military. As it’s a tremendous exercise to improve your strength and endurance. Today, Squat Thrusts are a common movement of fitness programs. They include CrossFit and Calisthenics. It’s a great full-body workout that hits the lower body more.

how to do Squat Thrusts chart

How to Do a Squat Thrust

Squat Thrusts are a challenging exercise routine. It requires performing squat position and push-up position. Here are instructions revealing the information about the Squat Thrust proper form.

Stand with your feet shoulder-width apart. Your arms are by the sides of your torso. That’s your starting point.

Get down to the squat position. Place your hands on the floor with your fingers pointed forward. Your palms are a bit wider than shoulder-width apart. Your knees are close to the chest. It looks like a frog posture. Jump and push your legs back extending them straight. Now you’re in a common plank position. Your head is in a natural position facing the floor.

Make sure you brace your core when performing the exercise. Your back isn’t arched. Jump again to push your legs forward to the squat position again. Your arms line up with your shoulders. Your feet are flat on the floor. Get back to the standing position with your feet shoulder-width apart. Your hands rest by the torso. That’s one rep. Do 6-10 reps per set.

It may seem easy to do. But once you try it, your muscles will be on fire for sure.

man performing Squat Thrusts

Squat Thrust Benefits Explained

1. Great Bodyweight Exercise

Squat Thrusts are a superb full-body exercise. If you have no equipment at home gym and looking for an efficient workout, that’s the one. Beginners can do the Squat Thrust with no equipment at all. While pros can make it more challenging by adding a kettlebell or dumbbells. You can do your workout routines everywhere. Even at a hotel, if you crave boosting your body before heading out.

2. All-Round Workout

It’s a fascinating all-body move that hits almost every muscle group. Your chest, shoulders, triceps, abs, hamstrings, glutes, and quads are engaged. You’ll especially feel your quads, glutes, and hamstrings when performing the Squat Thrust. So if you have little time to work out, this exercise is a life-saver.

3. Calory Burner

The Squat Thrust is ideal when it comes to fat loss. Such exercises help to burn calories well. This exercise should be done at an active pace to get the fullest advantage. Such workouts increase post-exercise oxygen consumption. This means the process of burning calories will go on even after the workout.

How to Squat Thrust chart

4. Train Your Squats

Learn the squat form with such a bodyweight exercise. Performing with no weights provides a better range of motion. This allows focusing on the proper posture more. Once you gain enough experience, you can add dumbbells or a kettlebell to level up. You can try other squat variations like the Box Squat or the Burpee.

5. Improve Your Hip Mobility

Hip mobility may be a downside in weight training. Thus, it’s essential to add this exercise to your workout routine. The Squat Thrust provides a better range of motion. This helps to prevent lower back pain and knee injuries.

6. Add Strength to Your Knees

Squat Thrusts work on your hamstrings. These toned muscles are beneficial for your knee health. The hamstrings provide knee stability. This helps to bear the overall workload on your body. Healthy knees are a success to weight lifting training. Besides, it helps to withstand cardio like rowing or stepping.

Level Up Squat Thrusts with These Variations

There are a lot of ways on how to make the most out of the Squat Thrust. Here are some ideas of what to add to the workout.

man performing Kettlebell Squat Thrust

1. Kettlebell Squat Thrust

Get a kettlebell to boost your upper and lower body. You can place a kettlebell in each hand or use only one. If using two, set them close to the chest. The handles touch each other or overlap. If using one, stretch out the free arm in front of you for better balance.

Put the bottom down into a squat. Keep the gear at the chest level. Brace your core while exercising. Load the quads for the truster movement. Drive through your heels to stand up. Raise your hands up to unlock the kettlebells above your head. This version doesn’t require a plank. Get back to the start position with the weights placed near the chest. That’s one rep. Do 6-10 reps per set.

man performing Dumbbell Squat Thrust

2. Dumbbell Squat Thrust

The exercise is similar to the Kettlebell variation. But here, you need a pair of dumbbells. Place the weight in each hand. Bend your arms with the dumbbells close to the shoulders.

Get down into a squat. Keep the gear at the chest level. Brace your core while exercising. Load the quads for the truster movement. Drive through your heels to stand up. Raise your hands up to unlock the dumbbells above your head. Get back to the start position with the weights placed near the chest. That’s one rep. Do 6-10 reps per set.

Alternatively, you can perform this exercise with a plank position like in a regular Squat Thrust. For this variation, it’s better to use hexagon dumbbells. But round ones are also fine.

woman performing Squat Thrust With Twist

3. Squat Thrust With Twist

Such a version requires no equipment. Stand up with your feet shoulder-width apart. Straight out your arms in front of you. Squat till your knees create a 90-degree angle and twist to the right. Stand up and repeat the movement but now twist to the left. Load the weight on your leg muscles. Keep your knees pointed forward while twisting your torso. Brace your core while performing the exercise. Do 6-10 reps per set.

Burpee vs Squat Thrust chart

Burpee vs Squat Thrust

What’s the difference between the Burpee vs Squat Thrust? These are two variations of one exercise. The Burpee is a full-body workout that targets most muscle groups. While the Squat Thrust is focused on the lower body more. Burpees are almost the same exercises but you add a jump at the end. Full Burpees add a push-up at the bottom. Squat Thrusts require you to stand up at the end.

In general, the difference between these exercises is little. You can start with Squat Thrusts first. Once you nail it, go on to the Burpee. All these workouts are excellent additions to cardio and strength training.

woman performing Squat Thrusts

Squat Thrust Benefits and Form Revealed

The Squat Thrust is a wonderful exercise to amp your muscles. This workout hits most of the muscle groups including your abs, quads, glutes, and hamstrings.

The benefits of Squat Thrust exercises are worth considering. It helps fitness athletes to burn calories, tone their bodies, and improve metabolism.

A range of variations allows you to add some weights. This will bring the Squat Thrust to the next level. The Burpee is another all-around exercise that is similar to the Squat Thrust. Someone may call it the same exercise. But as we mentioned, there’s some difference between these variations.