gait · intermediate
Squat Thrust
Also called: half burpee, jump-back burpee
Coaching cues
- crouch and plant hands under the shoulders
- jump both feet back to a strong plank
- snap the feet back in outside the hands
- drive through the heels to stand
Common mistakes
- hips sagging when the feet land back
- feet landing far behind the hands so the back rounds
- chest collapsing over soft arms
Take care with: wrist, lower back, knee, ankle. Members who list these injuries never see this exercise in a program.
Easier: Step-Back Burpee
Harder: Burpee