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You likely do it without even realizing.

The burpee has a reputation for being one of the hardest, most groan-worthy bodyweight exercises. It combines a squat, plank, and push-up, and adds a jump at the top for good measure. The result: A total-body move that builds strength and boosts stamina.

But the burpee isn’t for everyone. If you have a tough time getting through a rep with good form—or downright loathe the exercise—rest assured you can score similar benefits with less heartache. Wondering what to do instead of burpees? Give the squat thrust a try.

The squat thrust is a full-body exercise that closely mimics the challenge of a burpee—with a few exceptions.

Here, experts demonstrate squat thrust form, explain the benefits, and offer suggestions for getting the most out of the move.

How to do squat thrusts the right way

Jay Roman, CPT, a personal trainer at Life Time Buckhead at Phipps Plaza in Atlanta, breaks down the steps to performing a proper squat thrust.

Stand tall with your feet shoulder-width apart, arms down by your sides.
Bend your knees to squat down and place your hands on the ground in front of and just outside your feet.
Hop both feet back so your legs are straight, keeping your wrists stacked under your elbows and your elbows under your shoulders. (Feel free to walk one foot back at a time if you’re unable to hop them back.) Engage your abdominals and squeeze your glutes to keep your hips level.
Hop both feet forward and return to standing. (To make the exercise more challenging, jump as you return to standing.)
Repeat.

Photo: Jay Roman, CPT / Life Time Buckhead at Phipps Plaza

Squat thrust vs. burpee: What’s the difference?

A squat thrust is essentially a burpee without the push-up. Both exercises are explosive and recruit multiple large muscle groups, making them effective ways to boost your heart rate. But omitting the push-up makes squat thrusts more accessible for those who struggle with the movement.

In addition, squat thrusts often exclude the jump that comes at the end of a burpee. The benefit of this is squat thrusts tend to be lower-impact, “which may make them a better option for those with joint issues,” says registered dietitian nutritionist and certified personal trainer Cassandra Padula Burke, RDN, CPT, owner of Catalyst Performance Lab in Finksburg, Maryland. That explosive jump at the top of a burpee is great for building power and jacking up your heart rate, but Padula Burke says it puts additional stress on your knees and ankles.

The benefits of adding squat thrusts to your workouts

One of the biggest perks of squat thrusts is they don’t require any equipment (though you can certainly incorporate weights if desired). “Squat thrusts are a versatile exercise you can do anywhere, making them perfect for busy gyms, home workouts, or hotel rooms,” Roman says.

By including the exercise in your workout repertoire, you can build strength in your lower body, Padula Burke says. In particular, you’ll hit your legs and glutes with the squat, and your core when you hop both feet back into plank.

Recruiting many muscles simultaneously and moving from standing to the ground and back to standing has the added effect of increasing your heart rate. Moving faster only amplifies the cardiovascular challenge, helping boost stamina.

In fact, researchers often use the squat thrust to evaluate endurance in study participants—men who can score 68 reps and women who get 64 reps in three minutes are said to have “good” endurance, according to international standards published in the Journal of Human Kinetics. Though the exercise is called a burpee, the technique used to set these standards doesn’t include the push-up or jump, making it a squat thrust.

And, of course, if you’d like to progress to burpees, nailing the squat thrust is a must. “Squat thrusts are one component of the burpee and are a great way to prepare for a full burpee,” says Portia Page, CPT, a certified personal trainer and Balanced Body educator.

Which muscles do squat thrusts work?

The squat thrust emphasizes your lower-body muscles but also incorporates your core and upper body, making it a great full-body movement, Padula Burke says.

Here are the muscles Padula Burke says you’ll work in each rep: