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
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with arms extended down.
- 2
Squat down and place the dumbbells on the floor in front of your feet, shoulder-width apart.
- 3
Keeping your core tight, quickly kick your feet back into a plank position, maintaining a straight line from head to heels.
- 4
Immediately jump your feet forward, landing in a squat position between your hands.
- 5
Drive through your heels to stand up, lifting the dumbbells off the floor and returning to the starting position.
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.
