Burpees / Squat Thrusts
- Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
- In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
- Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
- Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
- Complete 1 full push up.
- Jump your feet forward to just behind your hands.
- Use an explosive motion to push through your heels and return to the start postion.
Related exercises to discover
Burpees / squat thrusts is a gym work out exercise that targets abs and glutes & hip flexors and also involves chest and shoulders. Refer to the illustration and instructions above for how to perform this exercise correctly. Barbell power snatch, swiss / exercise ball reverse crunches and rope jumping / jump rope / skipping are related exercise that target the same muscle groups as burpees / squat thrusts. Visit our directory for more exercises.
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