Squat Thrust: A Complete Guide
Also called No-Jump Burpee, Plank Squat Thrust
Quick Intro
Squat Thrust, also called the No-Jump Burpee or Plank Squat Thrust, is a HIIT exercise performed by placing the hands on the floor from standing, jumping the feet back to a plank, holding briefly and jumping the feet back to the hands before standing, with no push-up and no jump at the top.
Equipment Needed
Squat Thrust needs no equipment. A yoga mat is optional; it cushions the hands but doesn’t change the movement.
Why Squat Thrust Matters
Jumping the feet back into the plank and holding it calls on the deep core (transverse abdominis) and abdominals (rectus abdominis) to keep the trunk stable, with the hip flexor (iliopsoas) pulling the feet back in toward the hands and the chest (pectoralis major) and front of the shoulder (deltoid, anterior) supporting the arms through the hold. The front of the thigh (quadriceps, rectus femoris) and glutes (gluteus maximus) power the stand back up, and the calf (gastrocnemius) absorbs the landing each time the feet return. Removing both the push-up and the finishing jump strips the movement down to its plank-transition core, making this an original military exercise that predates the modern burpee and a useful option for anyone managing a joint impact restriction that a full burpee’s landing would aggravate. It works mainly as a conditioning move, driving heart rate up and using a lot of energy without any equipment. The repeated plank landings add endurance work for the shoulders and trunk.
When to Do It
Squat Thrust fits naturally into a conditioning circuit or a bodyweight-only session, often substituted for a standard burpee when someone needs a lower-impact option. Three to five sessions a week fits inside a wider conditioning plan, because with no external weight there is little to recover from.
Anyone with a current wrist or knee issue should approach this cautiously, since the hands bear weight through the plank hold and the knees absorb repeated landings as the feet jump back and forward.
Getting Ready
The starting position is upright, feet about hip-width apart. Placing both hands on the floor and shifting the weight forward sets up the plank jump before the first rep begins.
Landing the feet softly in the plank, rather than slamming them down, is the cue that keeps this exercise doing its intended job.
Step-by-Step Instructions
1. The setup. Stand tall, then place both hands on the floor in front of the feet.
2. The jump back. Jump both feet back into a plank position.
3. The hold. Hold the plank briefly, keeping the body in a straight line.
4. The jump-in and stand. Jump the feet back up toward the hands and stand.
How Many, How Often
Squat Thrust is dosed by work-to-rest interval rather than a plain rep count, since it’s typically performed as a repeated conditioning cycle.
| Level | Where you’re at | What to do |
|---|---|---|
| Beginner | New to the plank jump pattern | 20 seconds of work, 40 seconds of rest, 6 rounds, landing softly on every jump. |
| Intermediate | The plank hold and stand-up connect smoothly | 30 seconds of work, 30 seconds of rest, 8 rounds, at a steady, sustainable pace. |
| Advanced | Comfortable holding pace across a full interval set | 40 seconds of work, 20 seconds of rest, 8 to 10 rounds, treating the set as a conditioning benchmark. |
A brief, steady plank hold on every single rep matters more here than how fast the reps come, since skipping the hold to save time trades away part of what this exercise is built around.
Modifications and Variations
Squat Thrust has one harder version and two alternatives.
As a harder option, the standard burpee (Burpees) adds a push-up during the plank hold and a finishing jump on top of the same jump-back-and-forward pattern.
As an alternative, Half Burpee adds a push-up but skips the finishing jump, sitting between this exercise and a full burpee in overall demand.
As an alternative, Mountain Climbers replaces the plank hold with continuous alternating knee drives, trading a static hold for a sustained cardio-focused movement.
Common Mistakes to Avoid
Landing the feet hard in the plank. Slamming the feet down instead of controlling the landing sends unnecessary impact up through the wrists and shoulders. A softer, controlled landing keeps the exercise safer over repeated reps.
Letting the hips sag or pike during the hold. Allowing the hips to drop toward the floor or lift too high breaks the straight-line plank position this exercise is meant to hold. Keeping a straight line from shoulders to heels captures the intended core benefit.
Skipping the plank hold entirely. Jumping straight from the plank position back to the hands without pausing removes the isometric core work this version is built around. A brief, deliberate hold on every rep keeps the intended demand.
Rushing the stand-up. Standing up too quickly without full hip extension leaves some of the movement’s benefit on the table. Standing tall to full extension before the next rep begins captures the complete benefit.
After Your Set
A deep squat hold with the elbows pressing the knees outward releases the hips that carried the repeated stand-ups. Resting back in child’s pose, knees wide and forehead down, gives the wrists and shoulders a break from holding the plank.
Going Deeper
Progress on Squat Thrust often gets judged by how many reps get finished, but the test is whether the plank hold stays steady and the landing stays soft through the last round, not just the first. A round finished only because the hold got skipped trades away the core and control benefit this exercise is meant to build.
Someone comfortable with a controlled plank hold already typically holds a clean, connected squat thrust cycle within the first one to two weeks, and moves to a faster interval pace somewhere in the three to five week range.
How to Know You’re Improving
- A soft, controlled landing every time the feet return to the plank
- A brief but steady hold in the plank position on every rep
- A straight line from shoulders to heels maintained through the hold
- A faster interval pace attempted only once the current one stays fully controlled
A steady plank hold on the last rep, not the total rep count, is what progress looks like here.
Muscles Worked
- Transverse Abdominis (a deep core muscle that wraps around the torso like a corset, holding the plank solid the moment the feet land back)
- Iliopsoas (the deep hip flexor, pulling the knees back in toward the hands)
- Rectus Femoris (the front of the thigh, straightening the knees on the jump back and again to stand)
- Anterior Deltoid (the front of the shoulder, carrying the upper body each time the hands take the weight)
- Pectoralis Major (the chest muscle, supporting the plank position between jumps)
- Gluteus Maximus (the largest glute muscle, opening the hips to bring the body back to full height)
- Gastrocnemius (the main calf muscle, pushing the feet back and forward at speed)
- Serratus Anterior (a muscle along the side of the ribcage, keeping the shoulder blades flat in the plank)
- Rectus Abdominis (the front abdominal muscles, closing the hips as the feet come back under the body)
FAQ
What’s the difference between this and a standard burpee? A standard burpee adds a push-up during the plank and a finishing jump. This version removes both, holding a plain plank instead and standing up without a jump, making it a lower-impact option.
Why is this called the original burpee? Because the squat thrust predates the modern burpee, which later added the push-up and finishing jump to the same basic plank-transition pattern.
Is this a good option for sore joints? Yes, since removing the push-up lowers the load on the wrists and removing the finishing jump takes away the hardest landing, while the conditioning work stays.
Can I add a push-up later once this feels easy? Adding a push-up during the plank hold moves toward Half Burpee, a reasonable next step before progressing to a full burpee with its finishing jump.
Next in this series: Half Burpee, the same pattern with a push-up added in the plank.