Give it a Go - Squat Thrusts

Squat Thrusts are a great whole body exercise, which provide a great core workout, challenge your Cardiovascular System and work your upper body and in particular lower body muscles. Whilst your leg muscles are doing most of the work by jumping back and forward, your arms, chest, shoulders and abdominals are getting a workout from holding the position and keeping you stable. Being able to do squat thrusts correctly is a great test of your strength, cardiovascular fitness and is something many people struggle with. Squat Thrusts will challenge you and are a vigorous exercise.

Squat Thrusts don't require any equipment, don't need much room and they can be performed anywhere and varied in so many ways. Squat Thrusts utilise elements of a press up and Mountain climbers.

Poor Squat Thrust technique is common, don't rush the exercise at the expense of form - you won't get the full benefit of the exercise. The following are a few tips on how to perform Squat Thrusts safely and correctly

  • Begin with your body in a press up position (see Give it a Go - Press Ups), so that arms are straight under the shoulders shoulder width apart, abdominals are contracted; legs extended and toes on the floor. There should be a straight line from your head to your heels.
  • With control, jump your legs forward so that your knees bend and they come towards your chest and are tucked into the chest.
  • With control, jump your legs back again to the start position so they are straight. That is 1 repetition.
  • Using a smooth motion, breathe in on the way forward and out on the way back.
  • Avoid letting your back/hips sag towards the floor or up in the air and your knees banging onto the floor.

As a starter, aim to complete 15 repetitions and see if you can do this 2-3 times. If you can't don't worry. Build up to it. You are best doing 8 correct squat Thrusts with safe and proper technique to work the targeted muscles rather than 15 incorrect ones.

In future blogs, I will suggest ways that you can make the Squat Thrusts more challenging or if needed a little easier. For instance, you can turn into into a Burpees, alternate legs, incorporate a press up etc.

Please remember to warm up thoroughly before exercising and to speak to your GP before starting any exercise programme. Should you require any help, advice or information please do not hesitate to contact me. I would be delighted to discuss with you the tried and tested methods and lifestyle changes that I have developed to help people achieve their health and fitness goals.

Keep up the great work,

Live life actively,



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