How to Do a Squat Thrust Calisthenics Exercise

Fortify your muscle endurance by doing squat thrusts. This calisthenics movement works your lower limbs and core. Add squat thrusts to your daily exercise repertoire for a true whole body workout. The following steps will take you through a squat thrust repetition and get your heart pumping.

Instructions

Difficulty: Challenging

1. Start from a standing position with your shoulders squared and your chest up and out. Hold your arms straight and at your sides, feet together.
2. Place your hands shoulder width apart on the floor while bending your knees a little. You should be in a crouched position taking care not to drop your backside to your heels.
3. Extend your legs behind you to a basic pushup position. This should be done as a fast squatting and thrusting backward motion.
4. Bring your legs in front of you, under your torso, while bending your knees. This should be done as a fast, forward thrusting motion.
5. Jump up to a standing position. Squat thrusts are meant to be done quickly and rhythmically without resting between repetitions. You can stand ¾ of the way up and then go on to the next repetition.
6. Remember to inhale and exhale steadily while executing the squat thrust calisthenics exercise.

Tips & Warnings

• Squat thrusts can be varied by alternating legs. You can do this by extending one leg forward as you bring the other leg back.
• Keep your back straight during the entire squat thrust.
• Ensure your hands are in a firm position when doing squat thrusts.
• Consult with your physician before beginning any exercise program