Squat thrusts may look simple, but completing them well requires coordination, core control, upper-body stability, cardiovascular fitness, and a healthy dose of determination. That is exactly what makes the August Squat Thrust Exercise Challenge, also known as AugThrust, such an effective way to build a consistent daily exercise habit.
Throughout August, the number of squat thrusts gradually increases across three target levels. You can select the level that suits your current fitness, move between levels when needed, and divide the daily target into smaller sets. The aim is not to race through every repetition. It is to practise good technique, listen to your body, and keep showing up.
These 31 squat thrust exercise tips will help you improve your form, manage the rising repetition targets, protect your wrists and shoulders, maintain motivation, and finish the challenge feeling stronger than when you started.
Read more: 31 Squat Thrust Tips to Power You Through the August AugThrust Challenge1: Learn the movement first. 🎓
Before chasing speed, practise the basic sequence slowly. Start in a strong plank position, bring both feet towards your hands, then jump them back to the starting position.
A controlled first session helps you understand the movement and establish better habits for the rest of the month.
2: Start with a solid plank. 📏
Position your hands roughly shoulder-width apart and create a straight line from your shoulders through your hips to your heels.
Beginning each repetition from a stable plank helps your arms, shoulders, and core support your body more effectively.
3: Brace your core. 🔒
Gently tighten your abdominal muscles before moving your feet. Imagine drawing your belly button slightly towards your spine without holding your breath.
A braced core helps limit excessive movement through the hips and supports your lower back.
4: Keep your shoulders above your hands. ✋
Try to keep your shoulders stacked over, or only slightly behind, your wrists throughout the movement.
Allowing your shoulders to drift too far backwards can make the exercise less controlled and place additional strain on your arms.
5: Land softly. 🪶
Aim to land quietly when your feet move forwards and backwards. Think light feet rather than heavy thuds.
Soft landings encourage control, reduce unnecessary impact, and usually mean you are not rushing the movement.
6: Warm up your wrists. 🔄
Before starting, gently circle your wrists and practise shifting your weight forwards and backwards while on all fours.
Squat thrusts place your hands on the floor for the entire set, so preparing your wrists can make the exercise feel more comfortable.
7: Use smaller sets. 🧩
You do not have to complete the entire daily target without stopping. Break it into manageable sections such as sets of five, ten, or twenty repetitions.
Shorter sets can help you maintain better form and make higher targets feel far less intimidating.
8: Find a steady rhythm. 🥁
Choose a repeatable pace rather than starting as quickly as possible. Try to make each repetition look similar to the one before it.
A consistent rhythm conserves energy and helps prevent your technique from disappearing halfway through the set.
9: Breathe continuously. 🌬️
Avoid holding your breath while performing squat thrusts. Breathe naturally, using a regular pattern that matches your movement.
Continuous breathing helps you stay relaxed and makes longer sets easier to manage.
10: Keep your hips under control. 🎯
Try not to let your hips sag towards the floor or lift excessively into the air when your feet jump backwards.
Keeping your hips relatively level encourages your core to remain active and makes each repetition more effective.
11: Wear supportive footwear. 👟
Choose trainers that provide enough grip for the surface you are exercising on.
Slippery shoes or socks can make your feet slide, turning a fitness challenge into an unexpected audition for a slapstick comedy.
12: Choose your surface wisely. 🏠
Exercise on a firm, non-slip surface with enough space behind you to extend your legs fully.
A mat may make your hands more comfortable, but make sure it does not bunch up or slide as you move.
13: Bring your knees forwards. ⏩
When jumping your feet towards your hands, think about bringing your knees towards your chest rather than simply lifting your hips.
This cue can help create a more compact and controlled forward movement.
14: Step instead of jump. 🚶
When jumping becomes difficult, use the beginner variation by stepping one foot forwards at a time and then stepping back.
The lower-impact option still keeps you moving and can help you complete the challenge without sacrificing form.
15: Check your hand pressure. 🖐️
Spread your fingers and press through your palms rather than allowing all your weight to collapse into your wrists.
Distributing pressure across the whole hand can improve stability and make the floor position feel more secure.
16: Take a mid-challenge form check. 🔍
Record a few repetitions from the side or ask someone to observe your technique.
Look for a stable plank, controlled hips, soft landings, and enough space for your legs to extend fully.
17: Avoid racing other people. 🐢
Your challenge level, speed, and variation should reflect your own fitness and experience.
Competing with someone moving faster can encourage rushed repetitions. Focus instead on completing your chosen target with control.
18: Relax your neck. 🧘
Keep your neck in a neutral position by looking towards the floor slightly ahead of your hands.
Lifting your head too far can create unnecessary tension, especially during longer sets.
19: Use timed rest periods. ⏱️
When dividing the target into sets, keep your breaks structured. Rest for a planned period, such as 20 to 60 seconds, before continuing.
Timed rests prevent a short pause from mysteriously becoming a full episode of whatever is on television.
20: Slow down when form slips. 🚦
If your hips begin dropping, your feet land heavily, or your shoulders become unstable, reduce your speed.
Slowing down is often enough to restore control and help you finish the remaining repetitions safely.
21: Pair the challenge with a routine. 📅
Complete your squat thrusts at the same point each day, such as after brushing your teeth, before lunch, or following your usual workout.
Connecting the challenge to an existing habit makes it easier to remember and reduces daily decision-making.
22: Track every completed day. ✅
Use the AugThrust scoring sheet, a calendar, or a simple note on your phone to record your progress.
Seeing your completed days accumulate can be highly motivating, particularly as the daily targets become more demanding.
23: Change levels when necessary. 🎚️
You do not have to remain on the same target or exercise variation throughout August.
Moving down a level on a difficult day is better than forcing poor-quality repetitions or abandoning the challenge completely.
24: Prepare for sweaty hands. 💦
Keep a towel nearby and dry your hands or exercise surface between sets when needed.
Good grip becomes increasingly important as fatigue builds and the number of repetitions rises.
25: Try the star variation carefully. ⭐
For an additional challenge, jump your feet backwards into a wider stance before returning them towards your hands.
Only use the star squat thrust when you can maintain a stable upper body and control the wider landing.
26: Focus on quality totals. 🧮
The goal is to complete the daily number with good technique, not merely to move your feet backwards and forwards as quickly as possible.
Ten controlled repetitions are more valuable than ten rushed ones that barely resemble the intended exercise.
27: Manage fatigue early. 🔋
As the challenge approaches its highest targets, begin with a slightly more conservative pace than you think you need.
Saving energy in the opening sets can help you avoid a dramatic slowdown later.
28: Keep your rest days active. 🚶♀️
Although the challenge includes daily targets, the rest of your day can still include gentle movement, stretching, or an easy walk.
Light activity can help you feel less stiff without adding another demanding workout.
29: Use positive checkpoints. 🏁
During a large target, focus only on reaching the next small milestone. Count to ten, pause if needed, then begin again.
Breaking the session into checkpoints keeps your attention on the next achievable step rather than the entire total.
30: Remember how far you have come. 📈
Progress is not only measured by repetitions. Improved rhythm, better posture, and shorter recovery times are achievements too.
31: Finish with form, not frenzy. 🏆
It may be the final day, but resist the temptation to sprint through the target simply to get it done.
Complete your repetitions with the strongest technique you can manage, celebrate finishing the month, and record your final AugThrust score.
Challenge yourself with the 28-day Squat Thrust challenge.
Commit to my 28 Day Squat Thrust Challenge