Squat Thrust: The Ultimate Fat-Burning Exercise

Starting Position:
- Stand upright with your feet shoulder-width apart.
- Keep your arms relaxed at your sides.
Lower to a Squat:
- Bend your knees and push your hips back as you lower into a squat position.
- Place your hands flat on the ground just in front of your feet.
Kick Back to a Plank:
- Jump or step both feet back into a straight-arm plank position.
- Engage your core and ensure your body forms a straight line from your head to your heels.
- Avoid letting your hips sag or lifting them too high.
Return to the Squat:
- Jump or step your feet back toward your hands, returning to a low squat.
Stand Back Up:
- Drive through your heels to stand back up fully, completing the movement.

Keep Your Core Tight: This helps protect your lower back and ensures proper alignment.
Avoid Dropping Hips in Plank: A sagging plank can strain your lower back. Engage your glutes and core to maintain stability.
Controlled Movements: Move smoothly, avoiding jerky or rushed transitions between positions.

Beginner Modification: Instead of jumping feet back and forth, step them one at a time.
Advanced Progression: Add a jump at the end of each rep or incorporate a push-up when in the plank position (turning it into a burpee).

Exhale as you stand up and inhale as you lower yourself into the squat and plank.
Maintain steady breathing to avoid fatigue during high-rep sets.

Rounding the Back: Keep your spine neutral, especially when moving between the squat and plank.
Skipping the Squat Position: Ensure you lower fully into the squat rather than rushing into or out of the plank.
Neglecting Alignment in the Plank: Letting your body arch or sag can lead to injuries.

Include squat thrusts in AMRAPs (As Many Rounds As Possible), EMOMs (Every Minute On the Minute), or as part of a cardio circuit.
Pair them with exercises like pull-ups, kettlebell swings, or box jumps for a full-body challenge.

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