{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Four-Count Burpee",
      "kind": "common"
    },
    {
      "text": "4-Count Burpee",
      "kind": "common"
    },
    {
      "text": "Burpee without Push-Up",
      "kind": "common"
    },
    {
      "text": "4-count burpees",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "stabilizer"
      },
      {
        "muscle": "pectoralis-major",
        "role": "stabilizer"
      },
      {
        "muscle": "calves",
        "role": "synergist"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "conditioning",
      "cardio"
    ],
    "movement_patterns": [
      "squat",
      "anti-extension"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "616,997"
  },
  "id": "oec:squat-thrust",
  "instructions": {
    "setup": [
      "Stand tall with your feet shoulder-width apart and arms relaxed at your sides."
    ],
    "steps": [
      "Hinge at the hips and bend your knees to squat down, placing both hands flat on the floor roughly shoulder-width apart just inside or in front of your feet.",
      "Jump both feet backward simultaneously to land in a rigid high plank position with arms fully extended.",
      "Immediately jump both feet forward toward your hands, landing in a deep squat position.",
      "Drive through your feet to stand fully upright to complete the repetition."
    ],
    "breathing": "Inhale as you drop down to the floor, exhale forcefully as you kick out into plank, and maintain rhythmic breathing as you return to standing.",
    "cues": [
      "Hands down, feet back, feet in, stand tall.",
      "Lock your core in the plank to prevent hip sag.",
      "Land softly on the balls of your feet when kicking back."
    ],
    "common_faults": [
      {
        "fault": "Letting the lower back arch and hips sag into hyperextension during the plank position.",
        "correction": "Brace your abdominals and squeeze your glutes as your feet hit the back position to maintain a straight line from head to heels."
      },
      {
        "fault": "Landing on the toes with knees collapsed inward when returning from the plank.",
        "correction": "Jump your feet outside your hands and aim to land flat-footed or on a stable base with knees tracking in line with your toes."
      }
    ],
    "safety": {
      "precautions": [
        "Maintain wrist and shoulder alignment directly over your hands when in the plank position to minimize joint strain."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "reps",
          "heart-rate"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Squat Thrust",
  "previous_ids": [
    "oec:4-count-burpees"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Squat Thrust",
        "url": "https://wger.de/en/exercise/616/view-base",
        "license": "CC0-1.0",
        "author": "BFad07"
      },
      {
        "title": "wger: 4-count burpees",
        "url": "https://wger.de/en/exercise/997/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "relations": [
    {
      "type": "part-of",
      "target": "oec:burpee"
    },
    {
      "type": "regression-of",
      "target": "oec:burpee"
    },
    {
      "type": "regression-of",
      "target": "oec:no-push-up-burpee"
    }
  ],
  "setup": {
    "position": "moving",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "A full-body calisthenic exercise where you drop into a squat, kick your feet back into a high plank, jump them forward, and stand up."
}