Primary Muscle Group: Quads, Glutes
Secondary Muscle Group: Triceps, Deltoids, Rectus Abdominis Muscle, Hamstrings
Equipment Needed: None
The Benefits of Squat Thrusts
Squat thrusts builds strength and explosiveness in the lower body with an emphasis on the quads, glutes, and hamstrings. The squat thrust will also improve hip mobility and cardiovascular endurance. The exercise is commonly used in metabolic workouts to improve conditioning and fat loss.
Squat thrusts are great for fat burning and toning. They are a good all-body move, using your abs, chest, hamstrings, glutes, triceps, quads and shoulders. However, the real results from this exercise will be seen in your quads, glutes and hamstrings. This is also a great exercise for those wanting to improve their hip mobility. This is often a concern for those in weight training, so it’s worth incorporating it into your workout as early into your training program as you can. Limited hip mobility can lead to a whole host of aches and pains, including lower back pain and issues with your knees.
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The Risks of doing Squat Thrusts
Before doing the squat thrust it’s important that you warm up with some mobilising exercises. The squat thrust requires a good level of mobility from the back in order to complete a repetition so if you have any pre-existing back injuries this could make it worse. With that said, make sure you have warmed up before doing this exercise.
So before giving Squat Thrust Exercise a go, here's exactly how to do them without risking pain or injury.
How To Do Squat Thrusts
1. Stand with your feet shoulder-width apart. Bend down and place your hands on the floor & your feet behind you, so you are in a press up position.
2. Lock your arms out with a vey slight bend in them.
3. Keeping your abdominals tight, bring both knees up towards your chest so your knees are bent and you are in a crouched position on the floor.
4. Then, kick your legs back out into the starting position.
For Perfect Technique
Try to be as explosive as you can during each phase of the exercise.
Don't bring your torso forward as you bring your legs up.
Pause at the top of the exercise for a second and squeeze the abdominals.
Your upper arms or elbows should be positioned parallel to the floor.
Once you have Squat Thrust Exercise you can try alternative exercises that target similar muscle groups such as;
How To Do A Burpees
1. Start by standing with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
2. Push your hips back, bend your knees, and lower your body into a squat.
3. Place your hands on the floor directly in front of, and just inside, your feet. transition your weight onto your hands.
4. Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or your bum stick up in the air, as both can keep you from effectively working your core.
5. Jump your feet back so that they land just outside of your hands.
6. Reach your arms over head and explosively jump up into the air.
7. Land and immediately lower back into a squat for your next rep.
How To Do Jumping Squats
1. Stand straight with your feet shoulder-width apart, hands by your side, chest up, shoulders rolled back, chin up, and looking straight ahead.
2. Push your glutes out, bend your knees, and squat down or assume a sitting position. Your knees should not overshoot your toes. Bend slightly forward to prevent your lower back from curving and getting hurt. (as you would during a normal squat)
3. Bring your palms together as you squat down.
4. While getting up, propel your body upwards and jump. Throw your hands down to generate force. (this is the plyometric part of the exercise)
5. Land gently on the floor and squat down. Bring your palms together, making sure your knees are not caved in (this causes injury) and not overshooting your toes.