One of the benefits of the squat thrust is that this low-impact move doesn’t require any equipment, so you can get it done almost anywhere! Additionally, squat thrusts are a good exercise for strengthening the heart muscle and building cardiovascular endurance.
Stand with your feet slightly wider than shoulder-width apart. Bend at your hips and knees, and squat down and lower your body until you can place your hands on the floor. Kick your legs backward so you’re a pushup position, and then immediately reverse the move and quickly stand up from the squat. That’s one rep. For more of a challenge, jump up from the squat instead of simply standing up quickly.