Squat Thrusts

1. Stand with your feet shoulder-width apart and your arms at your sides.
2. Lower your body into a squat position by bending your knees and pushing your hips back. Place your hands on the floor in front of you.
3. Jump both feet back simultaneously (or step one foot back at a time) into a plank position. Maintain a straight line from head to heels.
4. Hold the plank position for a moment, engaging your core muscles and keeping your body in a straight line.
5. Jump both feet back toward your hands (or step one foot at a time) into the squat position.
6. Stand up by extending your hips and knees. Reach your arms overhead if desired.
7. Perform the movement continuously, moving between the squat, plank, and standing positions.

1. Keep your core muscles engaged throughout the exercise to stabilize your spine and protect your lower back.
2. Perform each phase of the exercise with control to maximize muscle engagement and reduce the risk of injury.
3. If jumping, land softly to minimize impact on your joints. Bend your knees as you land.
4. Adjust the intensity by either jumping or stepping back and forward based on your fitness level.
5. Coordinate your breathing with the movements. Inhale during the squat, exhale in the plank, and inhale as you return to the squat.

Easier

• Perform the exercise at a slower pace to maintain control and reduce impact.
• Place your hands on an elevated surface (e.g., a bench or step) to reduce the distance between the plank and squat positions.

Harder

• Add a push-up in the plank position for an additional upper body challenge.
• Perform with light ankle and/or wrist weights.