Target: glutes, rest of body

Why it works: It eccentrically contracts your glutes in the crouch before powerfully contracting them as you thrust back. The two-phase explosive movement of squat thrust and two-footed jump hits the glutes twice.

• Start in a press-up position, keeping your body in a straight line.

• Bring your feet back under you then explode upwards, driving though your feet with your glutes and legs.

• Reach up with your arms to gain extra height.