Weighted Squat Thrusts (Up-downs)
Muscle Groups: Abs, Chest, Calves, Glutes, Hips, Quads
Weighted 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 Weighted Squat Thrusts (Up-downs) with proper form and technique.
- 1
Start standing with your feet shoulder-width apart, holding a weight at chest level.
- 2
Lower into a squat, placing the weight on the ground as you place your hands down.
- 3
Jump back into a plank position, then jump back forward to your hands.
- 4
Stand up to return to the starting position and repeat.
Tips for Success
These tips will help you perform Weighted Squat Thrusts (Up-downs) safely and effectively while maintaining proper form.
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Keep your back straight and core engaged during the squat to avoid strain.
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Land softly when you jump back to reduce impact on your joints.
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Ensure your knees do not go past your toes during the squat to prevent injury.
Secondary Muscles
While Weighted 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 Weighted 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 Weighted 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.
