Workout of the Month: Squat Thrusts


The squat is both loved and hated but it sure is effective. This particular lower body muscle builder, the Bulgarian Squat Thrust, is different for one big reason – it’s a single leg exercise that allows you to bring maximum range and focus to your routine.

How to Perform a Squat Thrust
  1. Select the leg you want and then elevate the non-used leg to the rear over a bench
  2. Bend your standing leg at the knee to a 90-degree angle, being sure to focus on your balance and keeping your core strong as you lower into the squat
  3. Return slowly into an upright position

Carrying a weight in your hands or across your shoulders increases the intensity of the squats. For maximum burn, you can elevate your heel.

Focusing on your knee movement in this exercise is important. Allowing the knee of the front foot to come past the line of the toes may be painful for those with lesser training or knee issues, but can be a variation for those who are well trained. This is ultimately up to you, however, working with an experienced trainer will help to determine what is best for you.

The Bulgarian Split Squat is an exceptional resistance based exercise for those who are up for the challenge. If you’re considering adding it to your routine, start light, and work on nailing your technique and mind-muscle connection before progressing up in weight.

Now that you know how to perform a Squat Thrust, why not implement it in your workout this week at your local PCYC Queensland gym!