What muscles does the Squat Thrust work?

The Squat Thrust mainly works the full body.

What equipment do you need for the Squat Thrust?

None: it is a bodyweight exercise.

How many sets and reps of the Squat Thrust?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Squat Thrust?

Barbell Clean and Jerk, Barbell Clean and Press, Bear Complex and Devils Press work the same main muscle.

Squat Thrust

Drop the hands to the floor and jump the feet back to a plank, then jump them in and stand without the jump.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Full body
Equipment: Bodyweight
Movement: Full body

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the full body, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Squat Thrust work?: The Squat Thrust mainly works the full body.
What equipment do you need for the Squat Thrust?: None: it is a bodyweight exercise.
How many sets and reps of the Squat Thrust?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Squat Thrust?: Barbell Clean and Jerk, Barbell Clean and Press, Bear Complex and Devils Press work the same main muscle.

Program it for your clients

Coaches add the Squat Thrust to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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