Squat Thrust

oec:squat-thrust

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.

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Also called: Four-Count Burpee, 4-Count Burpee, Burpee without Push-Up, 4-count burpees

How to do it

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.

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.

Letting the lower back arch and hips sag into hyperextension during the plank position.: Brace your abdominals and squeeze your glutes as your feet hit the back position to maintain a straight line from head to heels.
Landing on the toes with knees collapsed inward when returning from the plank.: 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.

Maintain wrist and shoulder alignment directly over your hands when in the plank position to minimize joint strain.

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