How to do the Squat Thrust
Step by step
- Stand with feet about shoulder-width, then squat and place your hands on the floor.
- Jump or step both feet back into a straight-arm plank.
- Keep your body in a straight line for a beat without letting your hips sag.
- Jump or step your feet back to your hands and stand up - no jump at the top.
- Work at a steady pace you can sustain, and pause for a breather whenever you need.
The thing people get wrong
It is a burpee without the final jump - keep the plank tight so your hips do not drop, and step the feet if jumping bothers you.
Coaching cue
Bring your feet back to land right under your hands, not short of them.
Make it easier or harder
- Easier: Put your hands on a bench and step the feet back one at a time.
- Harder: Add a push-up in the plank, or jump at the top to make it a burpee.
Muscles worked
- Primary: Cardio, Core
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.