Squat Thrusts vs Burpees: What’s The Difference?

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Are you looking for an effective exercise to help you stay in shape? Squat thrusts and burpees are two exercises that can provide you with a full-body workout. But which one is better for you?

In this article, we’ll take a look at the difference between squat thrusts vs burpees and their benefits to help you decide which one is the best choice for your fitness goals.

Squat thrusts and burpees have become popular exercises due to their ability to provide a full-body workout with minimal equipment.

Both exercises involve pushing off the ground and jumping into the air, making them ideal for working out all major muscle groups in your body.

Squat thrusts require more coordination as they involve jumping forward, while burpees require no additional coordination, making them easier to perform.

Squat Thrusts vs Burpees

Burpees and squat thrusts are similar, except that the push-up is omitted. The other elements look the same; hop back to a plank position, jump feet to hands, jump up into the air, then clap your hands over your head.

What Are Squat Thrust And Burpees?

A squat thrust is an exercise that helps to improve aerobic capacity and strength. It involves a person standing with their feet hip-width apart, then bending down and placing both hands on the floor.

From here, the person then jumps their legs back into a plank position and holds for a few seconds before jumping them back in towards their hands. This entire movement is repeated for reps or time.

Squat thrusts are an excellent full-body exercise as they engage all of the major muscle groups including your glutes, quads, hamstrings, core, chest and shoulders.

The burpee is another great full-body exercise that increases strength and endurance. The burpee begins with a standing position, followed by a squat.

From there, you place your hands on the ground and jump your feet out into a plank position.

Then you lower your chest to the floor as you press up into a push-up before quickly reversing the motion back to standing position where you finish with an optional jump or clap at the top of the move.

Benefits of Squat Thrusts

Squat thrusts are a great exercise for getting an all-over body workout. They not only help to strengthen the lower body muscles, but also work the arms, shoulders, and core.

This makes them an ideal exercise for those looking to improve their overall physical fitness.

  • Work multiple muscle groups simultaneously. Unlike other exercises, such as bicep curls or leg extensions, which target individual muscle groups, squat thrusts engage all parts of the body in one movement. This helps to increase strength and endurance in multiple areas at once, making it a time-efficient way to get in shape.
  • Provide cardiovascular benefits due to their high-intensity nature. When performed correctly and at a high enough intensity level, they can raise your heart rate and get your blood pumping faster than other exercises. This is great for improving cardiovascular health as well as burning calories and fat more quickly.

Benefits of Burpees

Burpees are a great full-body exercise that offers a wealth of benefits. They work all major muscle groups, and can be modified to suit any fitness level. Plus, they require no equipment, so you can do them anytime and anywhere.

  • Build strength in your arms, legs, core, and back muscles. As you perform the exercise, your body must use multiple muscle groups simultaneously to complete the move. This helps you develop strength and power quickly while also improving coordination.
  • Great cardio workout. Doing the exercise at an intense pace will get your heart rate up quickly while burning calories. The high-intensity nature of burpees means that it can be used as part of an interval training program to improve endurance as well as overall cardiovascular health.

How To Do Squat Thrusts

Squat thrusts are an exercise that can provide a good full-body workout. It’s a great alternative to burpees, working the same muscles but with a slightly different technique and range of motion. Let’s take a look at how to do squat thrusts.

To begin the exercise, stand with your feet hip-width apart and arms outstretched in front of you. Take a deep breath and start by crouching down into a low squat position.

From here, jump forward so that your hands meet the ground slightly in front of you. As soon as your palms hit the ground, quickly jump back into the starting position. This is one rep.

It’s important to focus on form when doing squat thrusts. Make sure that your hips stay low and close to the ground during each rep, and try not to let your arms wander too far away from your body or rest too long on the ground between jumps.

Keep your core engaged throughout the movement for maximum efficiency and effectiveness.

Squat Thrusts Vs Burpees: Pros And Cons

Squat thrusts and burpees have a lot of similarities, but also come with some differences. While both exercises are great for developing physical strength and cardiovascular health, there are pros and cons to each one.

Squat thrusts are a great exercise for those who are just starting out on their fitness journey since they don’t require any special equipment.

In addition, you can modify the intensity of the move by jumping or stepping back instead of jumping up into the air.

On the other hand, burpees require more energy than squat thrusts and they take more balance and coordination due to their dynamic nature.

However, this makes them perfect for advanced exercisers looking to add an extra challenge to their workouts!

Overall, both exercises offer different benefits when it comes to fitness. The best move would be to incorporate each one into your workout routine for better results!

Squat Thrusts Vs. Burpees: Which One Should You Do?

If you are more advanced, definitely go with Burpee. If you are just starting out on your fitness journey, start with the Squat Thrusts.

The burpee is a more advanced exercise than the squat thrust and has a plyometric component that the squat thrust does not have.

The squat thrust is an easier exercise that can be used as practice before attempting the burpee.

Frequently Asked Questions

What Is The Best Way To Incorporate Squat Thrusts And Burpees Into A Workout?

The good news is that you can use these two exercises in a variety of ways. For example, you can do them as a circuit, alternating between squats and burpees for an intense cardio workout.

Or you can add them to your strength training routine as part of a superset or tabata. You could even incorporate them into your warm-up or cool down routine for an extra challenge.

The important thing is to find a way to include these exercises that work for you. If you’re new to exercise, start with something simple like 10 repetitions of each exercise with 30 seconds rest in between sets.

As you get more comfortable with the movements, try increasing the reps or adding more difficult variations such as jumping squats or mountain climbers.

No matter what approach you take, incorporating squat thrusts and burpees into your workout will help you reach your fitness goals faster!

What Modifications Can Be Made To Squat Thrusts And Burpees?

One modification is to add on additional reps or sets of the exercise. For example, if your routine calls for 10 squats thrusts, add two more to create a challenge.

Or, if you only do one set of burpees in your routine, add another set to increase the intensity of the workout. Other modifications include changing up the pace or adding an additional move into the exercise.

For instance, do squat thrusts at a slower tempo for deeper squats or incorporate bicep curls during each burpee for an extra arm workout.

These modifications can help keep workouts interesting and take away any sense of monotony associated with doing the same exercises over and over again.

In addition to making workouts more enjoyable, they can also help target different muscle groups while keeping the intensity high.

When done properly with proper form, these modifications can benefit anyone looking to get a full-body workout in as little time as possible.

What Type Of Surface Is Best for Performing Squat Thrusts And Burpees?

Gym floors are usually ideal for squats and burpees since they provide the right amount of grip and cushioning.

However, if you’re working out at home, a mat or carpet may be more suitable as they provide slightly more cushioning than gym floors.

If you’re planning to do these exercises outdoors, then grass is a great option as it provides better traction than concrete or asphalt.

No matter what type of surface you choose, it’s important to ensure that your feet stay firmly planted throughout both exercises. This will help protect your joints from wear and tear and make sure that each rep is done safely and effectively.

Additionally, taking time to warm up before performing squat thrusts or burpees will also help prepare your body for the movements ahead.

Are There Any Health Risks Associated With Squat Thrusts And Burpees?

Squat thrusts are an intense exercise that requires the full body’s muscles to work together in order to perform the exercise.

As with any other full-body movement, squat thrusts can put strain on the joints, particularly in the ankles, hips, and knees. If not done properly, this strain could become too much for these joints and cause injury. 

Burpees also involve a wide range of motion and can cause similar stress on the joints if not performed with proper form.

The intensity of both exercises means that beginners should start slowly and carefully learn how to do them correctly before progressing further or increasing intensity.

Additionally, those who have pre-existing conditions should consult their doctor before attempting these exercises as they can cause further problems in some cases.


To wrap up, Squat Thrusts and Burpees are two great exercises to add to any workout routine. When performed properly, they can yield amazing results.

It’s important to consider the type of surface you’re using when performing these exercises, as well as any possible modifications that may be suitable for your fitness level.

It’s also essential to understand the differences between Squat Thrusts vs Burpees so that you can get the most out of your workouts.

Both exercises are effective for building core strength and endurance, however Squat Thrusts focus more on the lower body while Burpees work more on the upper body.

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