Demo & instructions
Squat Thrust
Also known as: Burpee without Jump, Plank Thrust
Instructions
Hands to the floor, feet hop or slide back to a plank, feet return, and you stand — with no jump and no push-up. It is the burpee stripped to its engine, and it delivers most of the conditioning with a fraction of the pounding.
- Movement
- Locomotion
- Type
- Compound
- Level
- Beginner
- Typical range
- 15 sec – 2 min
Setup
- 1Stand with the feet hip-width apart and the arms by your sides.
Execution
- 1Bend the knees and place both hands on the floor just in front of the feet.
- 2Shoot the feet back together into a straight-arm plank with the trunk braced.
- 3Pull the feet back in toward the hands.
- 4Stand up fully and repeat straight away.
Breathing
Inhale as the feet go back; exhale as they return and you stand.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
