How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the squat thrust in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Squat Thrust: how to do it and muscles worked

The squat thrust mainly works your full body and cardio. You need bodyweight (no equipment).

Muscles worked

Main

How to do the squat thrust

1
Stand with your feet shoulder-width apart. Squat down and place your hands flat on the floor just outside your feet.
2
Jump or step your feet back to a high plank position, then jump them back to your hands. Stand up, or hop up with your arms overhead if you want more intensity.
3
Keep the pace steady and breathe out as you jump back. Do 8 to 15 reps, resting when your form slips.

Form tip: Keep your core braced in plank so your hips do not sag. Step rather than jump if you are new to the move.

Common questions

Which muscles does the squat thrust work?: The squat thrust mainly works your full body and cardio.
What equipment do I need for the squat thrust?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the squat thrust in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More full body exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.