This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.
Squat thrusts, or burpies as they are commonly known, are much beloved by trainers, athletes and bodybuilders alike because they combine the benefits of the squat with the added bonus of the jump for additional hard work and explosive training.
With your feet shoulder-width apart, squat down as far as you can and place your hands on the ground at shoulder width as if you are about to do a push-up (see Photo 1).
- From the starting position, kick your feet back into the push-up position in one fluid motion (see Photos 2 and 3).
- Immediately lift up your feet and shoot them back towards your hands, landing them back at starting position (see Photos 4 and 5).
- Immediately jump up as high as you can in a full jump, then land in the starting position so you are ready for your next rep.