How to do a Squat Thrust

If you want a way to get in shape fast, try the squat thrust. This calisthenic exercise uses fast and efficient body movements to get your heart rate rocking. In addition, squat thrusts can be done anywhere and require no additional equipment making them the perfect exercise for people on the go. Read on and learn how to perform this total body exercise.

Instructions

Difficulty: Moderate

1. Consult with your doctor before beginning any routine to see what type of exercise program is advisable for you.
2. Find a small area to begin practicing the general mechanics of the squat thrust. Squat down with your arms outside your legs and your hands on the floor. Slowly walk your legs back until you are in a standard push up position. Then, with your hands still touching the ground, return to the squat position by walking your legs forward and standing up.
3. Perform the squat thrust by standing with your feet together and squatting down as mentioned in the previous step. Kick your feet backwards until you are in the push up position maintaining a straight back. Without pausing, jump your feet back forward between your hands and stand up.
4. Progress slowly. Begin gradually performing 6 to 12 squat thrusts at a time until your body has become acclimated to the move. According to Bud Jefferies of strongerman.com, 100 squat thrusts done without rest is "high enough reps to involve muscular endurance (and) shoot your cardio through the roof."
5. Use correct form throughout the exercise. Poor form may lead to injuries and will negate the wonderful benefits that squat thrusts provide.