Knebøy Støt
Squat Thrust is a dynamic exercise that improves both strength and fitness , and trains several muscle groups such as legs , shoulders , arms and core muscles . This makes it an effective exercise to increase endurance and burn calories.
Correct technique and execution
How to perform the Squat Thrust :
- Start standing with your feet hip-width apart.
- Bend your knees and lower yourself into a squat , placing your hands on the ground in front of you.
- Jump your feet back into a plank position , keeping your body in a straight line.
- Jump your feet forward again towards your hands, and rise to a standing position.
- Repeat the movement in a steady rhythm for the desired number of repetitions.
Common errors
- Sinking hips: Avoid the hips sinking in the plank position, as this can strain the lower back.
- For fast movements: Perform the exercise with control to ensure proper form and effect.
Modifications and variations
- Walking version: Instead of jumping your feet, you can walk them back and forth for a lower intensity.
- Weighted Squat Thrust: Hold dumbbells while performing the exercise to increase resistance.
Sets and repetitions
Perform 3 sets of 10-15 repetitions, adapted to your training level.
Breathing technique
Inhale as you jump your feet back, and exhale as you return your feet to your hands.