Squat Thrusts (Up-downs)
Muscle Groups: Quads, Glutes, Abs, Shoulders, Triceps, Chest, Total Body
Squat Thrusts (Up-downs) focuses on Quads, Glutes, Abs, Shoulders, Triceps, Chest, Total Body, 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
Begin in a standing position with your feet hip-width apart.
- 2
Squat down and place your hands on the floor directly in front of your feet, shoulder-width apart.
- 3
Kick your feet back simultaneously, landing in a high plank position with your body in a straight line from head to heels.
- 4
Immediately jump your feet forward, landing them back between your hands in the squat position.
- 5
Stand up from the squat, returning to the initial standing position to complete one repetition.
Secondary Muscles
While Squat Thrusts (Up-downs) primarily targets Quads, Glutes, Abs, Shoulders, Triceps, Chest, Total Body , 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.
