Squat Thrust Strength Standards for Men and Women
Discover how your Squat Thrust performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Squat Thrust Strength Level
Calculate Your Squat Thrust Strength
Squat Thrust Rep Standards
Compare your Squat Thrust performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 8 |
| Intermediate | 30 |
| Advanced | 60 |
| Elite | 94 |
Squat Thrust Standards by Bodyweight
Find the Squat Thrust strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 6 | 30 | 64 | 103 |
| 120 lbs | < 1 | 8 | 31 | 63 | 101 |
| 130 lbs | < 1 | 9 | 32 | 63 | 99 |
| 140 lbs | < 1 | 10 | 33 | 63 | 97 |
| 150 lbs | < 1 | 11 | 33 | 62 | 95 |
| 160 lbs | < 1 | 12 | 33 | 61 | 93 |
| 170 lbs | < 1 | 12 | 33 | 60 | 91 |
| 180 lbs | < 1 | 12 | 33 | 59 | 89 |
| 190 lbs | < 1 | 13 | 33 | 59 | 87 |
| 200 lbs | < 1 | 13 | 33 | 58 | 85 |
| 210 lbs | < 1 | 13 | 33 | 57 | 83 |
| 220 lbs | < 1 | 13 | 32 | 56 | 81 |
| 230 lbs | < 1 | 13 | 32 | 55 | 80 |
| 240 lbs | < 1 | 13 | 32 | 54 | 78 |
| 250 lbs | < 1 | 13 | 31 | 53 | 77 |
| 260 lbs | < 1 | 13 | 31 | 52 | 75 |
| 270 lbs | < 1 | 13 | 31 | 51 | 74 |
| 280 lbs | < 1 | 13 | 30 | 50 | 72 |
| 290 lbs | < 1 | 13 | 30 | 49 | 71 |
| 300 lbs | < 1 | 13 | 29 | 49 | 70 |
| 310 lbs | < 1 | 13 | 29 | 48 | 68 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | < 1 | 18 | 48 | 84 |
| 100 lbs | < 1 | < 1 | 20 | 49 | 84 |
| 110 lbs | < 1 | < 1 | 22 | 50 | 83 |
| 120 lbs | < 1 | < 1 | 23 | 50 | 82 |
| 130 lbs | < 1 | 4 | 24 | 50 | 80 |
| 140 lbs | < 1 | 6 | 25 | 50 | 79 |
| 150 lbs | < 1 | 7 | 25 | 50 | 77 |
| 160 lbs | < 1 | 8 | 26 | 49 | 76 |
| 170 lbs | < 1 | 8 | 26 | 49 | 74 |
| 180 lbs | < 1 | 9 | 26 | 48 | 73 |
| 190 lbs | < 1 | 9 | 26 | 47 | 71 |
| 200 lbs | < 1 | 10 | 26 | 47 | 70 |
| 210 lbs | < 1 | 10 | 26 | 46 | 69 |
| 220 lbs | < 1 | 10 | 25 | 45 | 67 |
| 230 lbs | < 1 | 10 | 25 | 45 | 66 |
| 240 lbs | < 1 | 10 | 25 | 44 | 65 |
| 250 lbs | < 1 | 10 | 25 | 43 | 63 |
| 260 lbs | < 1 | 10 | 24 | 42 | 62 |
Squat Thrust Standards by Age
Discover how Squat Thrust strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 5 | 24 | 50 | 79 |
| 20 | < 1 | 10 | 32 | 61 | 94 |
| 25 | < 1 | 11 | 33 | 63 | 97 |
| 30 | < 1 | 11 | 33 | 63 | 97 |
| 35 | < 1 | 11 | 33 | 63 | 97 |
| 40 | < 1 | 11 | 33 | 63 | 97 |
| 45 | < 1 | 9 | 30 | 59 | 91 |
| 50 | < 1 | 7 | 27 | 53 | 84 |
| 55 | < 1 | 4 | 23 | 47 | 75 |
| 60 | < 1 | < 1 | 18 | 41 | 66 |
| 65 | < 1 | < 1 | 14 | 34 | 57 |
| 70 | < 1 | < 1 | 11 | 28 | 49 |
| 75 | < 1 | < 1 | 7 | 22 | 41 |
| 80 | < 1 | < 1 | < 1 | 17 | 34 |
| 85 | < 1 | < 1 | < 1 | 13 | 28 |
| 90 | < 1 | < 1 | < 1 | 10 | 22 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 17 | 42 | 70 |
| 20 | < 1 | < 1 | 23 | 51 | 84 |
| 25 | < 1 | < 1 | 25 | 53 | 87 |
| 30 | < 1 | < 1 | 25 | 53 | 87 |
| 35 | < 1 | < 1 | 25 | 53 | 87 |
| 40 | < 1 | < 1 | 25 | 53 | 87 |
| 45 | < 1 | < 1 | 22 | 49 | 81 |
| 50 | < 1 | < 1 | 19 | 45 | 74 |
| 55 | < 1 | < 1 | 16 | 39 | 67 |
| 60 | < 1 | < 1 | 12 | 34 | 59 |
| 65 | < 1 | < 1 | 9 | 28 | 50 |
| 70 | < 1 | < 1 | 6 | 22 | 42 |
| 75 | < 1 | < 1 | < 1 | 17 | 35 |
| 80 | < 1 | < 1 | < 1 | 13 | 29 |
| 85 | < 1 | < 1 | < 1 | 10 | 23 |
| 90 | < 1 | < 1 | < 1 | 6 | 18 |
Squat Thrust Overview
A dynamic full-body exercise that combines a squat and plank to build cardiovascular endurance, strength, and agility.
Muscles Worked
Equipment Needed
None
How To Perform the Squat Thrust
- Stand with feet shoulder-width apart. 2. Squat down, placing hands on the floor. 3. Jump feet back into a plank position. 4. Jump feet forward back to squat position. 5. Stand back up. Repeat.
Want to perfect your form? Check out our detailed guide on Squat Thrust for proper technique and tips.
Pro Tips for Squat Thrust
Squat Thrust Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Squat Thrust?
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