A squat thrust is a calisthenic -- or rhythmical bodyweight -- exercise that allows you to train without equipment. Featured in many fitness programs, this exercise primarily works your legs. Variations of the exercise allow you to work other areas of your body. Performed quickly, you can burn fat while training. Consult a health-care practitioner before beginning a strength-training program.
Technique
To perform a squat thrust, stand relaxed with your feet shoulder-width apart and your arms down at your sides. Squat straight down and place your hands on the floor. Thrust your legs straight out behind you. Snap your legs back up so your feet land in their original position, and then stand back up. This counts as a single repetition.
Training
You can use two basic methods of training using squat thrusts. Standard conditioning -- where you perform as many as you can, rest and repeat -- builds conditioning and cardiovascular endurance. Training using a Tabata protocol burns fat while stressing multiple systems in your body, according to a 1997 study in "Medicine and Science in Sports and Exercise." The Tabata protocol requires you to perform as many squat thrusts as you can in 20 seconds, rest for 10 seconds and repeat. When you have completed at least eight cycles, you are done. To improve, try to increase both the number of repetitions you perform in 20 seconds and the total number of cycles you perform.
Variations
You can make the exercise more difficult to train extra muscles and burn more calories. Perform the squat thrust, but once your feet are out straight behind you, perform a pushup before bringing your feet in and standing up. To add to this, after your pushup, you can kick your feet out wide to either side and bring them back in and then up to their original position.
Intensity
You can make the exercise more difficult by wearing a weighted vest or backpack. Whichever you chose to wear, ensure it will not slip around, as you should be moving quickly. If you have confidence in your physical dexterity, you also can perform the exercise with dumbbells in your hands, which allows you to work your legs harder. You must use dumbbells that are hexagonal on their ends; round dumbbells will roll. Hold dumbbells in your hands, and when you squat down, place the dumbbells on the ground. When you stand up, you must lift the dumbbells in addition to your bodyweight.
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