FlexSquat Thrusts
Muscles worked
- Rectus Abdominis
- Rectus Femoris
- Gluteus Maximus
- Anterior Deltoid
- Triceps Brachii
- Iliopsoas
- Vastus Lateralis
- CategoryFull Body
- Default target3 sets × 10–15 reps
- EquipmentBodyweight
- Movement patternCardio
- Training stylesHIIT
Technique
Setup
Stand tall with your feet shoulder-width apart and your arms by your sides. Make sure you have room in front of you for a full plank.
Movement
Squat down and place your hands on the floor just in front of your feet, then jump your feet back into a high plank. Jump your feet back in toward your hands and stand up tall to finish the rep.
Form Tip
Brace your core before your feet land in the plank; sagging hips on each landing jolt your lower back.
Increase Difficulty
Add a jump at the top, or progress to Burpees.
Decrease Difficulty
Step your feet back and forward one at a time instead of jumping.