Workout Labs
WOMEN
MEN
WOMEN
MEN
LOGIN Upgrade to PRO
0 SHARES
WorkoutLabs
Average Rating: 4.7
Votes: 287
Reviews: 287
Exercise guide
You can switch gender of illustrations here
Got it
Browse workoutsWorkouts

Burpees / Squat Thrusts

Burpees / Squat Thrusts
Equipment required
Primary muscle group(s)
Secondary
Muscle Groups
  1. Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
  2. In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
  3. 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)
  4. Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
  5. Complete 1 full push up.
  6. Jump your feet forward to just behind your hands.
  7. Use an explosive motion to push through your heels and return to the start postion.
  8. Repeat.
Browse workout programs
Clear action plan to reach your fitness goals: choose your plan, follow visual workouts, track your progress.
Shop Yoga Cards by WorkoutLabs
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
Shop workout supplements from Legion
Get results faster with supplements that work from Legion Athletics - the only brand we use and trust.

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.
©
Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
Browse workout programs
Clear action plan to reach your fitness goals: choose your plan, follow visual workouts, track your progress.
Shop Yoga Cards by WorkoutLabs
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
Shop workout supplements from Legion
Get results faster with supplements that work from Legion Athletics - the only brand we use and trust.
Available with your
WORKOUT PRO membership
Learn More