The squat thrust is an outstanding exercise for working your core and burning lots of calories. Adding the squat thrust into your workout will give you a variation from the usual cardio workouts you may do.

Mixing squat thrusts into a circuit with burpees and mountain climbers is much more exciting than running on a treadmill!

The most important part of this exercise is to keep your core tight and don’t let your back round at the top part of the movement or sag at the bottom part. Both of these mean your core is not tight, and your lower back is not protected.

Take a look at our video tutorial below to see the fine form points of this exercise, and if you need something to print off and take to the gym, you can find our step-by-step exercise technique further down this page.

Squat Thrust – Step-by-Step Technique

    • Step 1: Start by getting into a raised plank position, but resting on your hands instead of your forearms.
    • Step 2: Make sure your body is in a straight line (Head, shoulders, hips, knees and toes), your shoulders are pushed away from the floor and your core is tight.
    • Step 3: Breathe in, then breathe out as you jump your feet forwards so they land as close to your hands as you can get them without arching your back up.
    • Step 4: Breathe in as you jump your feet back out to the start position, holding your core tight and making sure your back does not sag.

** Pro Tip #1: We recommend you start with as many reps as possible for 30 secs.

** Pro Tip #2: As you complete the exercise, keep your core strong to protect your lower back.

To learn more exercises that you can use in your training, visit our complete exercise library on the Fit Father Project YouTube channel.


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* We hoped you enjoyed this article. Remember to always consult your doctor before starting any new exercise program and that this is not medical advice – just well-researched info. Please see our disclaimer at the bottom of this website. Exercise intelligently and safely at your own risk.