Legs
Squat Thrust
A high-intensity, total-body movement that develops explosive lower-body power and cardiovascular endurance.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and your arms at your sides.
Lower your body into a deep squat position and place your hands firmly on the floor in front of you.
Kick both feet back simultaneously to land in a high plank position with your body in a straight line.
Jump your feet forward to return to the deep squat position with your hands still on the floor.
Stand up explosively to return to the initial starting position.
Repeat the movement immediately while maintaining a fluid and controlled rhythm.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the lower back to sag toward the floor during the plank phase.
- Landing on the balls of the feet instead of keeping weight centered during the squat.
- Neglecting to engage the core, causing the hips to pike upward too high.
- Rounding the spine excessively when reaching for the floor.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.