Squat Thrust
Also known as: Half Burpee, Plank Jump-In
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Description
A bodyweight conditioning exercise in which you jump both feet from a high plank into a deep crouch just behind your hands, then jump them back out to the plank. Your hands stay planted under your shoulders the whole time, so your abs, hip flexors and shoulders work to keep your body stable.
How to Perform
- Start in a high plank with your hands under your shoulders, arms straight and your body in a straight line from head to heels.
- Brace your abs and glutes.
- Jump both feet forward together, driving your knees toward your chest.
- Land softly in a deep crouch with your feet just behind your hands. Keep your hands flat on the floor.
- Without pausing, jump both feet back and land in the high plank with your legs straight.
- Repeat for the planned number of reps without lifting your hands off the floor.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- As you jump in, shift your shoulders slightly forward over your hands. This takes weight off your feet and makes the jump easier.
- Spread your fingers and push the floor away to keep your upper back firm.
- Pull your knees in with your abs. Your hips will rise a little as your feet travel forward.
- Land quietly in both the crouch and the plank. A loud landing means you are dropping instead of controlling the jump.
- Breathe out as you jump in and breathe in as you jump back.
- To make it easier, step one foot in and out at a time instead of jumping.
Common Mistakes
- Letting the hips sag in the plank and arching the lower back
- Piking the hips up in the plank instead of holding a straight line
- Bringing the feet only partway in, so they land far from the hands
- Jumping back too far, so the shoulders end up behind the hands
- Bending the elbows on landing
- Landing with one foot before the other or one foot ahead
- Letting the head drop toward the floor
Recommended Exercises
Explore exercises related to Squat Thrust for abs training and similar movement patterns.
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