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Kiss Fitness Augthrust Challenge 2017

Squat Thrusts are another one of those exercises you love to hate, you know they are good for you, but they are demanding, just like the Burpee yet for good reason.

They are a great way of working the lower limbs, extremely tiring and a good way of building up your muscular endurance and working the heart and circulatory system. 

Squat Thrusts are our exercise of choice for the Kiss Fitness #Augthrust challenge, Join in throughout August as we challenge you with a new target each day. Use the target guide below and attempt to complete the repetitions set  each day, you can break down the reps into sets if it makes it more manageable. 

This exercise challenge is progressive with repetitions increasing in decreasing amounts starting at 5, then 4, then 3 the 2 then 1 followed by a rest day and starting the next week on the same rep target we finished on the week before.

What is a Squat Thrust

The Squat Thrust forms part of the Burpee exercise, it's the floor part of the Burpee without the squat down and jump up, it's an excellent cardio exercise recruiting core and shoulder stabilizers, the strain on the upper body is for some the hardest part of the exercise. Unlike the Burpee, in a Squat Thrust we never get out of the prone position which keeps the arms and shoulders in constant activation supporting the upper body throughout the exercise while your core activates to protect the lower back and keep good posture and form.
 
I guess you could call the Squat Thrust a Half Burppee and it's consider a variation of a burpee. The distinguishing factor for a Squat Thrust is the double jump, if there is no double jump I'd be inclined to refer to the exercise as a variation of a mountain climber which alternates feet potions front to back rather than a double hop/jump.

Need a rest?

If you need to rest between sets, try to hold the Plank position, this will add an extra challenge to the workout and motivate you to rest less and get the reps done.

A Squat Thrust is NOT a Burpee

Often Squat Thrusts and Burpees are used interchangeably to describe the Burpee exercise, the Squat Thrust is NOT a Burppee, however the Burppee involves performing the Squat Thrust action as one of it's components.

What's the difference

Simple, no jump! This means that when you perform the double jump so your feet are close to your hands you simply double jump back rather than pushing through the floor and jumping up, the latter being a Burpee. The fact that we reamin in the prone support position (Straight Arm Plank Position) means we work the arms, shoulders and stabilizers to support our body weight for the set reps or duration. 

Target Guide

Download Target Guide

How to do a Squat Thrust

Equipment: None requierd but you might like a mat for your hands. A hard floor will work best.

Start Position & Exercise Actions

  • Start on the floor in the prone position adopting a Plank position with your hands on the floor at shoulder width apart. Stretch your legs out behind so that your body forms a straight line from your heels, though your buttocks and shoulders.
  • Actively engage the core, think about pulling your belly button up towards your spine (this will get you to activate the core muscles).
  • In one movement, bring both legs into a tuck position, bending the knees into the chest.
  • Return to the start position by hoping back with both feet
  • Repeat the action for the amount of reps set within the target guide.

Exercise Video

 

Squat Thrust Variations

These alternatives can be used to make the Squat Thrust exercise harder or easier.

The Beginner Squat Thrust

This variation enables 3 points of contact at all times proving more support in a slower and more controlled movement.

Start Position & Exercise Actions

  • Start on the floor in the prone position adopting a Plank position with your hands on the floor at shoulder width apart. Stretch your legs out behind so that your body forms a straight line from your heels, though your buttocks and shoulders.
  • Actively engage the core, think about pulling your belly button up towards your spine (this will get you activate the core muscles).
  • Tuck your left leg up so that the foot is under your torso with your knee close to your chest, bring your right foot up to the same position.
  • Return your left foot back to the start position and follow with your right foot.
  • Repeat the action for the amount of reps set within the target guide.

The Star Squat Thrust

This variation adds a dynamic move where your feet return to a wide stand rather than feet together (Star Shape)

Start Position & Exercise Actions

  • Start on the floor in the prone position adopting a Plank position with your hands on the floor at shoulder width apart. Stretch your legs out behind into a wide stance ensuring that your body forms a straight line from your heels, though your buttocks and shoulders.
  • Actively engage the core, think about pulling your belly button up towards your spine (this will get you activate the core muscles).
  • In one movement, bring both legs into a tuck position, bending the knees into the chest.
  • Double jump back to a wide stance.
  • Repeat the action for the amount of reps set within the target guide.

Tag your workout #Augthrust

Follow us on Twitter and Facebook to get your daily target updates, motivation and more, we'd love to hear about how you get on with the challenge, hashtag your efforts with #AugThrust and we'll follow & motivate you along the way.
 

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