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Squat Thrusts are another one of those exercises you love to hate, and this challenge is an adaptation of my Squat Thrust Challenge for August (Auhthrust). You can get going with this challenge whenever you like, just download the scoring sheet below.
Challenge yourself with this August Exercise challenge, a fitness challenge to get you moving every day throughout August with progression every day, pick a level or mix and match. Are you up for it? Commit to this August Exercise Challenge and invite a friend to join you.
They are a great way of working the lower limbs, extremely tiring and a good way of building up your muscular endurance and working the heart and circulatory system.
Squat Thrusts are the exercise of choice for this 28 Day Challenge, Join in and challenge yourself with a new target each day. Use the target guide below and attempt to complete the repetitions set each day, you can break down the reps into sets if it makes it more manageable.
Scoring the Challenge
The challenge is split into 3 levels for which you can score your progress, you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated with it, use the free-scoring sheet available for download below to track your progress and tally your total score for the month
You get either 1,2 or 3 points for the target level and either 1, 2 or 3 points for the Squat Thrust variation. That’s a maximum of ‘6’ per day, minimum of ‘2’ unless you skip a day in which case it would be ‘0’.
e.g, if you choose the LEVEL 2 target guide and the Regular Squat Thrust you will get two points for the targets achieved and two points for the exercise variation for a grand total of four points for the day, simple.
Download the Scoring Sheet
28 Day Squat Thrust Challenge Scoring Sheet 76 KB 6 downloads
Scoring Sheet to be used with the 28 Day Squat Thrust Challenge Download the scoring…Challenge Design
This challenge is a progressive shallow pyramid programme that will gently increase the number of Squat Thrusts each day with decreases and increases forming a shallow pyramid. Helping you to progressive achieve more reps each day.
28 Day Squat Thrust Challenge Targets
Ready to get started?
Commit to this challenge, any goal is more likely to be achieved if you share your goals with others, be that loved ones, friends or colleagues. Even better if they join in. Share your challenge and get support and maybe some willing challengers.
I'm doing the 28 Day Squat Thrust Challenge. #SquatThrusts for 28 days. Want to join me? #28DayChallenge #SquatThrustChallenge Share on XWhat is a Squat Thrust
The Squat Thrust forms part of the Burpee exercise, it’s the floor part of the Burpee without the squat down and jump up, it’s an excellent cardio exercise recruiting core and shoulder stabilizers, the strain on the upper body is for some the hardest part of the exercise. Unlike the Burpee, in a Squat Thrust, we never get out of the prone position which keeps the arms and shoulders in constant activation supporting the upper body throughout the exercise while your core activates to protect the lower back and keep good posture and form.
The Squat Thrust is often also called a Half Burpee and it’s considered a variation of a burpee. The distinguishing factor for a Squat Thrust is the double jump if there is no double jump I’d be inclined to refer to the exercise as a variation of a mountain climber which alternates feet potions front to back rather than a double hop/jump.
A Squat Thrust is NOT a Burpee
Often Squat Thrusts and Burpees are used interchangeably to describe the Burpee exercise, the Squat Thrust is NOT a Burpee. However, the Burpee involves performing the Squat Thrust action as one of its components.
What’s the difference between a Squat Thrust and a Burpee?
Simple, no jump! This means that when you perform the double jump so your feet are close to your hands you simply double jump back rather than pushing through the floor and jumping up, the latter being a Burpee. The fact that we remain in the prone support position (Straight Arm Plank Position) means we work the arms, shoulders and stabilizers to support our body weight for the set reps or duration.
Target Guides
Choose the level you’d like to start on, remember, you can always mix and match, don’t forget to download the Challenge Scoring Sheet to track your progress.
How to do a Squat Thrust
Equipment: None required but you might like a mat for your hands. A hard floor will work best.
If you do a search for ‘Squat Thrusts’ on YouTube, most of the exercises you will see are actually Burpees or Burpee variations! Not Squat Thrusts.
The Squat Thrust is essentially half a Burpee, and therefore you can see where the confusion arises. The Regular Squat thrusts as seen in the level 2 description below is the standard exercise with variation both easier and harder shown below.
Squat Thrust Exercise Levels
These alternatives can be used to make the Squat Thrust exercise harder or easier. Remember that each exercise level target can be is and matched with these variations.
LEVEL 1 Exercise (1 point)
The Beginner Squat Thrust
This variation enables 3 points of contact at all times proving more support in a slower and more controlled movement.
Start Position & Exercise Actions
- Start on the floor in the prone position adopting a Plank position with your hands on the floor at shoulder-width apart. Stretch your legs out behind so that your body forms a straight line from your heels, through your buttocks and shoulders.
- Actively engage the core, think about pulling your belly button up towards your spine (this will get you to activate the core muscles).
- Tuck your left leg up so that the foot is under your torso with your knee close to your chest, bring your right foot up to the same position.
- Return your left foot back to the start position and follow with your right foot.
- Repeat the action for the number of reps set within the target guide.
Level 2 Exercise (2 points)
Regular Squat Thrust
Start Position & Exercise Actions
- Start on the floor in the prone position adopting a Plank position with your hands on the floor at shoulder-width apart. Stretch your legs out behind so that your body forms a straight line from your heels, through your buttocks and shoulders.
- Actively engage the core, think about pulling your belly button up towards your spine (this will get you to activate the core muscles).
- In one movement, bring both legs into a tuck position, bending the knees into the chest.
- Return to the start position by hopping back with both feet
- Repeat the action for the number of reps set within the target guide.
Exercise Video
Level 3 Exercise (3 points)
The Star Squat Thrust
This variation adds a dynamic move where your feet return to a wide stand rather than feet together (Star Shape)
Other names for this variation might include ;
- Wide Leg Squat Thrusts
- Squat Thrusts Angels
Start Position & Exercise Actions
- Start on the floor in the prone position adopting a Plank position with your hands on the floor at shoulder-width apart. Stretch your legs out behind into a wide stance ensuring that your body forms a straight line from your heels, through your buttocks and shoulders.
- Actively engage the core, think about pulling your belly button up towards your spine (this will get you to activate the core muscles).
- In one movement, bring both legs into a tuck position, bending the knees into the chest.
- Double jump back to a wide stance.
- Repeat the action for the number of reps set within the target guide.
