Squat Thrusts (Up-downs)
Muscle Groups: Abs, Chest, Calves, Glutes, Hips, Quads
Squat Thrusts (Up-downs) focuses on Abs, Chest, Calves, Glutes, Hips, Quads, with Shoulders, Triceps, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Squat Thrusts (Up-downs) with proper form and technique.
- 1
Stand tall with your feet shoulder-width apart and arms hanging at your sides.
- 2
Bend down and place your hands on the ground before hopping your legs back into push-up position.
- 3
Quickly spring your legs forward to the bottom of a squat and jump back to the starting position.
Tips for Success
These tips will help you perform Squat Thrusts (Up-downs) safely and effectively while maintaining proper form.
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As you jump back into push-up position, avoid letting your hips sag. Keep your core engaged the entire time.
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When hopping back up from the push-up position, try to hop far enough that your feet land flat on the floor.
Secondary Muscles
While Squat Thrusts (Up-downs) primarily targets Abs, Chest, Calves, Glutes, Hips, Quads , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Triceps, Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Squat Thrusts (Up-downs), you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Squat Thrusts (Up-downs), making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
