Squat Thrust to Jump
Intermediate
Full Body
Vertical
Description
Explosive squat thrust (burpee without push-up) with a vertical jump. Faster-paced than full burpee while maintaining lower body power emphasis.
Muscles Worked
Quadriceps (primary)
Glutes (primary)
Abs
Hip Flexors
Calves
Equipment
None
Coaching Cues
- Squat down, place hands on floor. Jump feet back to plank. Immediately jump feet forward. Explode into vertical jump. Land softly, repeat. No push-up—keep the pace high.
Contraindications
High cardiovascular demands. Good for power-endurance training.