How to Do Squat Thrust Training

Squat thrusts work the whole body.

Training can be expensive if you join a gym or hire a trainer. Home workouts allow you to save the cost of a membership. When working out at home you can fit in your exercises on your own time and in the privacy of your own home. The squat thrust is a traditional exercise used in workouts in the military and by trainers. It is a calisthenic exercise that works your whole body and your cardiovascular system. To do it you won't need a gym or weights. You can perform squat thrusts on the floor, or on an exercise mat if you have one.

Things You'll Need

• Comfortable workout clothing
• Sports shoes with good traction
• Exercise mat (optional)

Instructions

1. Stand comfortably with your feet shoulder-width apart. Let your arms rest at your sides with your palms turned in toward you.

2. Squat down quickly. Let your arms fall naturally on the ground slightly in front of you. Turn your palms outward as you squat so that they hit the floor in front of you. Don't reach too far ahead of you. When you perform the next step you will be in a push-up position, so make sure your hands are palms down, close to your feet.

3. Thrust your legs behind you to full extension. Use your arms to support you so that you are in a push-up position. If you want to turn your squat thrust into a "burpie," you can add a push-up to your squat thrust at this point. If you are just starting out, though, stick to the squat thrust only.

4. Pull your legs back in toward your hands. Use your abs and core muscles to achieve this. Make sure you are not pushing from your feet to bring your legs back in. You will now be in a squatting position.

5. Return to a standing position with a jump. Use the balls of your feet to push up, resting your heels in the process. Make sure not to use your hands to push yourself up as this is a cheat and will diminish the power of the exercise. The jump back to the starting position gives your system a jolt and kick-starts your cardio system.

6. Repeat the exercise for the desired number of repetitions. To start out, see if you can do 10 squat thrusts without reaching exhaustion. Add more repetitions in units of 10.

Tips & Warnings

• Always check with your doctor before beginning an exercise regimen.

References

• Real Jock; Squat Thrust
• "Spartan Warrior Workout"; Dave Randolph; 2010