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A variation is the alternate leg or split-squat thrusts. This is performed by starting in the same position as the normal squat thrust and then splitting the legs in motion; keeping on your toes during the exercise, take one leg from the rear, up towards the chest in a smooth motion, once the foot of
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this leg reaches the ground, the other leg should then start to come up towards the chest, and at the same time the leading leg should go back to the starting position.
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Again pull the feet forward to a squat position with hands on the floor.
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Throwing your feet back, fall forward into a push-up position.
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Staff Sgt. Christina Kaun performs a squat thrust exercise at
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For a squat thrust with an extra standing/jumping step, see
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Work on your squat thrusts - BBC Sports
Academy page
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