Squat thrust

A compound exercise for the quads and abs, with help from the front delts, chest. Equipment: no equipment.

Orbit

Drag to rotate

WorksQuadsAbsFront deltsChest

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Stand tall, then squat and put the hands on the floor.
Jump the feet back to a plank and in again
Stand up and repeat

Muscles worked

Squat thrust: 3D figure mid-rep with the quads and abs highlighted

Quads · main
Abs · main
Front delts
Chest

Equipment

None. You can do it anywhere. See more exercises by equipment.

Alternatives

Exercises that train the same main muscles. See all squat thrust alternatives.

Half burpeeNo equipment
Mountain climbersNo equipment
Plank to squat jump-inNo equipment
SprawlNo equipment
Burpee box jumpPlyo box or step
Burpee with a long jumpNo equipment

More quads exercises

Trap bar deadliftTrap bar
Back squatBarbell and Squat rack
Front squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine
Hack squatHack squat machine

Put the squat thrust in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

✓ Free to start, no account needed
✓ Plans every set, rep and weight for you
✓ Works offline, on Android, iPhone and the web
✓ No ads, ever

Start free in your browser