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Squat Thrust: Benefits and Techniques

Squat Thrust: Fitness exercises are many and each exercise equally provides strength to your entire body. Losing weight varies from being fit. Through this blog, we are going to talk about Squat Thrust, a conditional exercise to keep your lower abdomen healthy. But most people confuse Squad Thrust with Burpee which gives strength to your upper body by performing push-ups. Hence you will also know Squad Thrust Vs Burpee in detail in the following sections, along with Squad Thrust benefits.

Squat Thrust can be performed with or without weights depending on how well you can perform the exercise. The one that you do with weights, we call it as Barbell Squat Thrust. You will come to know a lot of information about Squat Thrust explicitly in this blog.

Benefits of Squat Thrust

There are several reasons for you to perform Squat Thrust as one of your workouts. Let us look at the benefits it offers.

  • Shapes up your butt: You bring a perfect shape to your lower abdominal area by performing a deep squat and strengthening it using your gluteus muscle which is exactly the beginning of your thigh muscles. Simultaneously, you start breathing high and burn calories or extra fat, after the end of this exercise.
  • High-intensive interval workout: You may feel this exercise as heavy but definitely it helps you with better benefits. When you start with the workout, you may not observe what you are doing, but after some time, you will notice breathing heavily through the mouth by taking a break after every 20–30 seconds, which we say that you are reaching your anaerobic state. It is a very good exercise that completes within seconds whereas it may take several minutes for other exercises.
  • Tones up shoulders and arms: Squat Thrust directly reflects on your gluteus and legs because you take the base of them to perform this exercise. But at the same time, it strengthens your shoulder joints and arms by holding weights and moving them according to your squat position, through using both your hands.

Read Also: PNF Stretching: What is it? How It Should Be Used?

How to carry out Squat Thrust in simple steps?

Step 1: Stand straight on your feet and maintain distance apart between your feet and hip. Same time, move distance apart your shoulders leaving your arms to hang freely by your sides.

Step 2: Lower down a bit and position your palms strongly and flat on the floor just reaching your shoulder-width apart. Slowly, at the same time, jump and push your legs back so that you reach the normal push-up angle. Make sure that you can withhold yourselves until the end of this exercise and do not give up in the middle.

Step 3: This step is the ultimate one where you get your feet onto a squatting position. Jump and keep your legs forward so that your feet get flat on the floor in one stretch. Then raise your body to the position where you began your exercise with.

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Note: Here you breathe heavily with your mouth and take a break after every 20–30 seconds and repeat the same at least for some time.

Squat Thrust Vs Burpee

Both exercises are carried out to shape up and tone your body parts of various places. They vary in three factors which you should know before you start any.

  • Method: The technique for performing both exercises looks almost similar. You begin the exercise in a standing position, squat down and reach your body to a plank position i.e. placing both your palms flat on the floor in front of you. You end up being in the plank position by joining your feet and making sure that you are straight to your neck and ankles. Again, you push through your feet to get back to the squat position. This is the crucial step that differentiates a burpee and a squat thrust. You simply stand back by raising your feet upwards, whereas in burpee you raise by jumping into the air.
  • Hardship: Burpee seems to be quite challenging than Squat Thrust because of the ending jump you carry out in the air. It involves a cardiovascular challenge so as you to hold your breath and jump along with intrinsic leg power. In other words, burpee can be called as the advancement of Squat Thrust, and so if you are a beginner, it is recommended to start with squat thrust and then move on to burpee.
  • Variations: You can bring in additional movement sequence while working out with both burpee and a squat thrust. This gives a great work out to your chest and triceps muscles. Once you land on your plank position, you can repeat the step before you kick back your feet into the squat. But burpee provides an eight-count bodybuilder variation, which is used in the army. Burpee adds one more extra kicking motion into the sequence. Being the in plank position, you do a push-up and move your legs laterally and land by keeping them spreading-apart position. Simply jump and kick them back together before you wind up with the exercise.

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  • You should always lower down in your squat by raising your hip backward and bending your knees in both the exercises.
  • Do not bend over your waist easily as if you are turning and picking up something from the floor.
  • If you have previously suffered from a knee or any joint injury, then a burpee may not be suitable for you.
  • It is recommended to consult a physician before you begin with any exercise like squat thrust or burpee, in case you have any complicated pre-medical history.
  • Perform an aerobic activity to warm up your muscles before you start doing squat thrust or burpee. It can be even simple walking, jogging, or biking, for at least 5 to 10 minutes.

Read Also: Upper Back Stretches: List of 10 Stretches For Pain Relief


The squat exercise is meant for maintaining and balancing your lower abdominal health as you get older. Create and bring awareness about health and fitness to self and to your surroundings that may help everyone live long. Hoping this blog was informative and offered some learning finally.

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