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The HIT MethodAn independent guide to high-intensity training

Squat Thrust: How to Do It, Muscles Worked and Easier Options

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The squat thrust is a moderate-impact exercise that builds cardiovascular fitness and muscular endurance. It is essentially a burpee without the push-up or the jump at the end. You need no equipment to perform this movement, making it a highly practical choice for any home workout routine.

By moving quickly from a standing position to a plank and back, you engage your quadriceps, core, and shoulders as the primary drivers. Your hip flexors and triceps act as supporting muscles to stabilize your body throughout the sequence.

Exercise data

Impact
Moderate
Level
Beginner to intermediate
Equipment
None
Main muscles
quadriceps, core, shoulders
Also working
hip flexors, triceps
Movement
A burpee without the push-up or jump: squat, kick back, return
Low-impact swap
step back one leg at a time

How to do a squat thrust

Stand tall with your feet shoulder-width apart and your arms resting at your sides. Keep your chest up and your core braced.

  1. Bend your knees and drop your hips to lower into a squat position.
  2. Place both hands flat on the floor directly in front of your feet.
  3. Kick both legs backward simultaneously to land in a high plank position.
  4. Keep your back flat and brace your core to prevent your hips from sagging.
  5. Jump both feet forward to return to the low squat position.
  6. Push through your heels to stand back up and return to the starting position.

Form cues

  • Keep your hands directly under your shoulders in the plank.
  • Land softly on the balls of your feet when kicking back.
  • Drive your knees toward your chest when returning to the squat.
  • Maintain a straight line from your head to your heels in the plank.

Common mistakes

  • Sagging hips. Do not let your lower back arch when you kick out into the plank. Squeeze your core and glutes to keep your spine neutral.
  • Dropping the head. Keep your gaze slightly ahead of your hands. Looking straight down or at your toes can strain your neck.
  • Bending the elbows. Keep your arms fully extended during the plank phase. Your triceps must remain engaged to support your body weight.
  • Landing heavy. Avoid slamming your feet into the floor when you jump back or forward. Land softly on the balls of your feet to reduce the impact on your joints.
  • Rounding the back. Keep your chest lifted as you lower into the initial squat. Hinging too far forward shifts the work away from your quadriceps.

Easier and harder versions

Easier

  • Step back one leg at a time.
  • Perform the movement at a slower, more controlled pace to reduce the cardiovascular demand.

Harder

  • Add a full push-up at the bottom of the movement.
  • Add a vertical jump at the top of the movement to turn it into a standard burpee.

Using it in intervals

The squat thrust fits perfectly into high-intensity interval training as a full-body cardiovascular challenge. During your work periods, aim for a fast but controlled pace to keep your heart rate up. As you get tired in later rounds, your core will naturally want to give out. Focus heavily on bracing your midsection to protect your lower back. If your form starts to break down, slow your pace rather than compromising your technique.

Formats that suit this move: 40/20 Intervals, EMOM Workout, Low-Impact HIIT Workout.

Similar moves

When to stop and see a doctor

  • Sharp pain in your lower back during the plank phase.
  • Sudden or severe pain in your wrists when bearing weight.
  • A popping sensation or sharp pain in your knees.
  • Dizziness or lightheadedness.

This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.

How this page was made. Exercise data (impact, level, equipment, muscles) was compiled by our editors as a general anatomy and coaching guide. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.