Hamstrings exercise

Squat Thrust

How to do the Squat Thrust with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Stand straight with your feet shoulder-width apart. Squat and place your hands in front of your feet. Jump back and get into a push-up position. Jump again, bringing the legs toward your palms, and stand up. Repeat until the set is complete.
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Illustration showing the Squat Thrust
Targets

Muscles worked

Hamstrings muscle Hamstrings Primary Glutes muscle Glutes Secondary
Technique

How to do the Squat Thrust

  1. 1 Stand straight with your feet shoulder-width apart. Squat and place your hands in front of your feet.
  2. 2 Jump back and get into a push-up position. Jump again, bringing the legs toward your palms, and stand up.
  3. 3 Repeat until the set is complete.