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Exercise Benefits With Proper Form & Technique

Squat Thrust

through 2 votes
muscles:QuadricepsMuscle, GlutesMuscle
synergists:TricepsMuscle, DeltoidsMuscle, Rectus AbdominisMuscle, HamstringsMuscle
required:Doable Without Equipment And Weights
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
Variations available (31)
Starting PositionExecution

General and Specifics

Starting Position

  • bring your body into the Push-up position
  • your arms are stretched out and a bit wider than shoulder width apart
  • the body forms a line
  • your feet are on their balls

Correct Execution

  • bend the knees and push your hip back in a jumping movement, as if you wanted to do a Squat in the horizontal position
  • your hands do not move away
  • the knees do not touch the ground in any case
  • the thighs touch the upper half of the calves
  • push yourself back into the starting position again by putting pressure on your balls and pushing your hip forward again
  • your body is in a line again
  • do several reps for an effective leg workout