Squat thrusts are a full-body integrated exercise. This exercise tones your thighs and also targets your hips, core muscles and upper body. A squat thrust is a series of movements that also serves as a cardiovascular exercise. You can do basic sets of eight to 12 repetitions or add squat thrusts to your circuit or interval training regimen.
Traditional Squat Thrust
Learn to do a traditional squat thrust before you advance to modified squat thrusts. Strive to make your movements fluid during this sequence. Stand erect with your feet hip-distance apart. Squat down and place your palms flat on the floor next to or slightly in front of your feet. Thrust your legs behind you to get into the plank position. Thrust your feet forward to return to the squat position and stand up to complete one repetition.
Squat Thrusts Pushup Jump
Build power and strength in your thighs when you do squat thrust pushup jumps. To do a squat thrust pushup jump, you make two modifications to a traditional squat thrust. When you thrust your legs back into the plank position, do a pushup. When you stand up, jump into the air and raise your arms overhead.
Horizontal Squat Thrust With a Medicine Ball
Do horizontal and squat thrusts with a medicine ball to intensify the effect this exercise has on your thighs and upper body. A medicine ball is a soft weighted ball that helps you develop muscular power and improves your functional fitness. For this thigh toning exercise, do not thrust your legs behind you. Hold the medicine ball at chest level and bend your knees no more than 90 degrees to come into a squat position. Extend your hips and knees to jump forward while you thrust your arms forward and throw the medicine ball as far as you can in front of you.
Vertical Squat Thrust With a Medicine Ball
A vertical squat thrust with a medicine ball tones your thighs. Perform this exercise outside or in a room with a high ceiling. It is slightly different from the horizontal version described in the previous section. From the squat position, jump as high as you can vertically while you throw the medicine ball vertically into the air. As you land, bend your knees to absorb the shock. Let the ball fall on the ground and do not attempt to catch it.
Considerations
Beginner and even intermediate fitness enthusiasts may find it difficult to perform a full set of squat thrusts. To remedy this situation, build your strength gradually. Rather than doing a set number of repetitions, do squat thrusts for a set period of time -- for example, 15 seconds. Gradually, increase the amount of time as your level of fitness increases.
References
- NSCA's Performance Training Journal; Jump-Start Your Ski Season with Circuit Training; Courtenay Schurman; February 2003
- University of Idaho: Full Squat Thrust (Horizontal)
- University of Idaho: Full Squat Thrust (Vertical)
- Centers for Disease Control and Prevention; How Much Physical Activity Do Adults Need?
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