How to Do Calisthenic Squat Thrust Exercises

The squat thrust is a calisthenics exercise that you can use to develop and strengthen the lower body and core. It also builds strength and endurance in the muscles of the arms, chest and back. The squat thrust calisthenics exercise is a power move that you can intensify by adding in a squat jump at the end of each move.

Instructions

1. Obtain clearance from you doctor before beginning this or any other exercise routine. This will ensure your readiness and physical abilities and minimize the risk of injury.

2. Get into a plank position. Your arms should be straight, hold the body up, place hands and wrists in line with you shoulders and your feet hip width apart or closer. This is similar to a push up position, except the arms and feet are closer together.

3. Bend the knees slightly. Keep the hands on the floor. Jump both of the feet up and between the hands. Use the contraction of the abs and back muscles to assist in this movement.

4. Tuck the upper thighs and knees into the upper chest.

5. Jump the legs back out to the starting position, with your feet hip width apart and keep your knees slightly bent.

6. Repeat 10 to 15 times or until you reach fatigue. Keep the squat thrust calisthenics exercise fast, but be sure to maintain proper form at all times.

Tips & Warnings

• A modification of this move is called running squats and is done by alternating each leg back.

• Do not sag the lower back down towards the ground when you perform this exercise as this could put undue stress on the spine.