What Are Thrusts In Exercise?

The word "thrust" does not sound as if it is a very technical exercise term. It isn't. Thrust is used to describe a type of movement during an exercise. A thrust in an exercise includes a forceful movement to engage and contract a set of muscles. Thrusts are used during strength training exercises to increase the challenge of a movement.

Squat Thrusts

Squat thrusts are full-body integrated exercises. This exercise strengthens your upper body, lower body, core and raises your heart rate. Perform a squat thrust from a standing tall position with your feet underneath your hips. Bend your knees and lower your hips into a squat until you can place your hands on the floor in front of your feet. Support your bodyweight in your hands and jump your feet back into an upper pushup position. Your arms are straight with your hands underneath your shoulders. Your legs are straight with your toes resting on the floor. Jump your feet forward to your hands. Bend your knees and resume the starting position.

Burpees

Although burpees contain a squat thrust within the movement, one or two changes alter the exercise. The beginning of a burpee is the same. You squat down to place your hands on the floor and then jump your feet back into an upper pushup position. Perform a pushup. Hop your feet forward to your hands. Instead of simply returning to a standing position, bend your knees and perform a vertical jump. The addition of the pushup is not a requirement for the burpee, it's a training variation.

Pelvic Thrusts

The pelvic thrust is a lower body strengthening exercise. This exercise targets your glutes and may also be referred to as a bridge pose. Perform the exercise from a face up position. Lie on your back on the floor. Bend your knees and place your feet flat on the floor. Straighten your arms along your sides. Keep your neck very still as you focus on the ceiling. Exhale and thrust your hips toward the ceiling. Inhale and lower your hips to the floor.

Pelvic Thrust Challenge

To increase the challenge of the pelvic thrust, before you raise your hips off the floor, extend your straight right leg toward the ceiling. Keep your leg lifted as you lift and lower your hips. Perform an equal number of pelvic thrusts with your left leg elevated. Use a stability ball to add an unstable platform to your pelvic thrusts. Place both feet on top of the stability ball and raise your hips.