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How to Do a Squat Thrust

If You Hate Burpees, This Move Is Here to Save You

If you hate burpees, maybe you'll fall in love with squat thrusts. It's like a burpee but without the push-up and the jump at the end. Since they're a little easier, you'll find that you can move through rep after rep faster and really get your heart rate up. Plus, all that jumping back and forward really strengthens your abs. Here's how to do a basic squat thrust:

  • Begin standing with the feet hip-distance apart.
  • Lower into a crouching squat with your hands on the floor.
  • Keeping the abs engaged, jump your feet back so you're in plank position.

  • Keeping the arms straight, jump your feet forward behind the hands.
  • Stand up to complete one rep.

That's it! Try doing 20 of these as part of your warmup before your next run or strength training session.

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