How To Do The Up-Down Metabolic Exercise Correctly

The Up-Down exercise, also known as the squat thrust, is a dynamic bodyweight movement that boosts cardiovascular endurance, strengthens multiple muscle groups, and increases your metabolic rate.

To do it correctly, squat down with your hands on the floor, kick your feet back into a plank, jump them back to the squat position, and stand up—all while maintaining a neutral spine and engaging your core.

Keep reading for a detailed breakdown of proper form, common mistakes to avoid, and tips to get the most out of this exercise.

Benefits of the Up-Down Exercise

The Up-Down exercise isn’t just a simple bodyweight movement—it’s a versatile, high-impact exercise that offers a range of benefits for both strength and cardio fitness.

Its dynamic nature engages multiple muscle groups while simultaneously boosting heart rate, making it an efficient addition to any workout routine.

Here’s how this exercise can support your fitness goals, from building strength to enhancing endurance.

Full-Body Engagement

One of the standout benefits of the Up-Down exercise is its ability to target multiple muscle groups at once.

Each phase of the movement activates different areas of the body, creating a compound exercise that improves both strength and coordination.

When you squat down, your quadriceps, hamstrings, and glutes are heavily engaged to control the descent and support your body weight.

As you kick your feet back into the plank position, your core muscles—including the rectus abdominis, obliques, and lower back—work to stabilize your torso and maintain a straight spine.

In the plank phase, your chest, shoulders, and triceps engage to support your upper body, while your core continues to provide balance.

Jumping your feet back toward your hands reactivates the lower body, and standing back up requires power from your glutes and quads.

This continuous engagement of both upper and lower body muscles makes the Up-Down an efficient full-body exercise that develops strength, stability, and coordination simultaneously.

Cardiovascular Fitness

Because the Up-Down involves rapid, repetitive movements with minimal rest between transitions, it significantly elevates your heart rate.

This makes it an excellent cardiovascular exercise, even though it doesn’t involve traditional cardio equipment like treadmills or bikes.

The quick transitions from squatting to planking and back again force your heart and lungs to work harder to supply oxygen to your muscles, improving overall cardiovascular endurance over time.

Incorporating Up-Downs into your routine can help build stamina, allowing you to perform other physical activities with less fatigue.

Plus, because it’s a weight-bearing exercise that challenges both your aerobic and anaerobic systems, it improves heart health while enhancing muscular endurance.

The more efficiently your heart pumps, the better your overall fitness, which translates to improved performance in other sports or daily activities.

Metabolic Boost

The Up-Down exercise isn’t just effective during the workout—it continues to benefit your body long after you’ve finished.

This is due to the afterburn effect, also known as excess post-exercise oxygen consumption (EPOC).

Because the Up-Down is a high-intensity, full-body movement, it significantly increases your metabolic rate, meaning you burn more calories not only while exercising but also during recovery.

The combination of strength and cardio in a single exercise demands a lot of energy, which forces your body to work harder to return to its resting state afterward.

This prolonged calorie burn is especially beneficial for those aiming to lose weight or improve body composition.

Adding Up-Downs to a HIIT routine can amplify this effect, making it a time-efficient strategy for boosting metabolism.

Convenience

One of the most appealing aspects of the Up-Down exercise is its simplicity and accessibility.

You don’t need any equipment, special gear, or a gym membership to perform it—just a bit of space and your own body weight.

This makes it perfect for home workouts, outdoor training sessions, or even when you’re traveling.

Its versatility also allows it to fit into various workout formats, from warm-ups and HIIT circuits to full-body strength routines.

Whether you have five minutes or thirty, you can adjust the intensity and volume of Up-Downs to suit your fitness level and goals.

This convenience makes it easy to stay consistent with your training, no matter where you are or how busy your schedule might be.

Step-by-Step Guide: How to Do the Up-Down Exercise Correctly

Mastering the Up-Down exercise starts with understanding the proper technique.

Each phase of the movement plays a crucial role in ensuring effectiveness and minimizing the risk of injury.

Here’s a detailed guide to help you perform the Up-Down correctly.

Starting Position

Begin by standing upright with your feet shoulder-width apart and your arms relaxed at your sides.

This stance provides a stable base, which is essential for maintaining balance throughout the exercise.

Keep your chest lifted, shoulders back, and engage your core slightly to promote good posture even before you move.

Starting with proper alignment helps set the foundation for controlled, efficient motion and reduces unnecessary strain on your joints.

Movement Sequence

A. Squat Down

Lower your body into a squat by bending at the hips and knees.

As you descend, place your hands flat on the floor directly in front of you, about shoulder-width apart.

Your knees should track in line with your toes, and your heels should remain grounded.

Aim to keep your back flat—avoid rounding your shoulders or collapsing your chest.

This phase engages your quads, hamstrings, and glutes while preparing your upper body to support the next movement.

B. Kick Back

With your hands firmly planted on the ground, shift your weight slightly forward and jump your feet backward in one quick, controlled motion.

Land softly in a plank position with your legs fully extended, feet hip-width apart.

Your body should form a straight line from your head to your heels, with your core engaged to maintain stability.

Keep your hips in line with your shoulders—neither sagging down nor piking upward—to protect your lower back and maximize core activation.

C. Return to Squat

From the plank position, engage your core and jump your feet forward, bringing them back toward your hands.

Aim to land softly, with your feet flat and positioned just outside your hands.

As you return to the squat position, keep your chest lifted and your back neutral to maintain good form.

This transition activates your hip flexors, core, and lower body muscles, helping to maintain the exercise's flow and intensity.

D. Stand Up

From the squat position, push through your heels to stand back up to the starting position.

Extend your hips and knees fully as you rise, squeezing your glutes at the top for added engagement.

Keep your core engaged and maintain good posture as you stand tall.

This final phase completes the movement cycle and prepares you to repeat the exercise fluidly.

Key Points to Ensure Proper Form

Proper form is the key to getting the most out of the Up-Down exercise.

Not only does it help you maximize the benefits, but it also minimizes the risk of injury, especially when performing the movement at high intensity.

Focusing on alignment, core activation, breathing, and fluid transitions will make the exercise more effective and sustainable over time.

Maintaining a Neutral Spine

A neutral spine is the natural alignment of your back when all three curves—cervical (neck), thoracic (upper back), and lumbar (lower back)—are in their optimal positions.

This alignment helps distribute forces evenly throughout the body, reducing strain on the spine and lowering the risk of injury.

To maintain a neutral spine during the Up-Down, avoid rounding your shoulders when you squat down or letting your lower back sag during the plank phase.

Instead, keep your chest lifted, engage your core, and imagine creating a straight line from the top of your head to your hips.

Checking your form in a mirror or recording yourself can help you spot any deviations.

Core Engagement

Your core isn’t just your abs—it includes all the muscles that stabilize your torso, such as the obliques, lower back, and deep abdominal muscles.

Engaging your core effectively during the Up-Down helps maintain balance, supports your lower back, and improves overall control.

To activate your core, think about pulling your belly button toward your spine without holding your breath.

This gentle bracing technique should be maintained throughout the movement, especially when transitioning into the plank and as you jump your feet back toward your hands.

A strong core connection will prevent your hips from sagging and keep your movements controlled.

Controlled Breathing

Breathing might seem automatic, but during high-intensity exercises like the Up-Down, it’s easy to hold your breath without realizing it.

Controlled breathing helps regulate your heart rate, maintain rhythm, and reduce unnecessary tension.

The key is to coordinate your breath with your movements: inhale as you squat down and kick your feet back into the plank, then exhale as you jump your feet forward and stand up.

This breathing pattern ensures a steady oxygen supply to your muscles, improving endurance and performance.

If you find yourself getting winded quickly, slow down slightly to focus on deep, rhythmic breaths.

Smooth Transitions

The Up-Down is most effective when performed with smooth, controlled transitions between each phase. Jerky, rushed movements can throw off your balance and increase the risk of injury.

To achieve fluid transitions, focus on maintaining a steady tempo rather than racing through the exercise.

Engage your core as you move from squat to plank to help control the motion, and land softly when jumping your feet back and forth to reduce impact on your joints.

Practicing the movement slowly at first can help you build muscle memory, allowing you to increase speed without sacrificing form as you become more comfortable.

Common Mistakes to Avoid

Even though the Up-Down exercise appears straightforward, small mistakes in form can lead to reduced effectiveness and an increased risk of injury.

Being aware of these common errors will help you perform the exercise safely and get the most out of each rep.

Here’s what to watch out for and how to correct your form if you catch yourself slipping into these habits.

Dropping Hips in Plank

One of the most frequent mistakes is letting the hips sag when in the plank position.

This often happens when the core isn’t properly engaged, causing the lower back to overcompensate and bear too much strain.

Over time, this can lead to discomfort or even injury in the lumbar spine.

To correct this, focus on activating your core muscles—imagine pulling your belly button toward your spine—and squeezing your glutes slightly to support the pelvis.

Your body should form a straight line from your head to your heels.

If you find your hips dropping as you fatigue, it’s better to slow down, reset your form, and continue with control rather than pushing through with poor alignment.

Hands Too Far Forward

Another common mistake is placing your hands too far in front of your shoulders when transitioning into the plank.

This can shift unnecessary stress onto your wrists, shoulders, and neck, making the movement less stable and increasing the risk of joint discomfort.

To maintain proper alignment, your hands should be directly under your shoulders, with fingers spread slightly for better support.

This hand position allows for better force distribution and keeps your upper body engaged in the right way.

If you’re unsure about your hand placement, pause briefly in the plank to check if your shoulders are stacked directly above your wrists.

Incomplete Squat Depth

Rushing through the exercise often leads to shallow squats, where the hips don’t lower past parallel with the knees.

This limits the activation of key lower body muscles like the glutes, hamstrings, and quads, reducing the overall effectiveness of the movement.

To improve squat depth, focus on sitting your hips back as if you’re lowering into a chair, keeping your chest lifted and heels flat on the ground.

Flexibility and mobility in the hips, ankles, and calves can also affect your squat depth, so incorporating mobility exercises into your routine may help.

If needed, slow down the movement to ensure you’re hitting the right depth before increasing speed.

How to Incorporate Up-Downs into Your Workout Routine

The Up-Down exercise is highly versatile, making it easy to include in a variety of workout formats.

Whether your goal is to improve cardiovascular endurance, build strength, or burn fat, Up-Downs can be tailored to fit your routine.

Here’s how to integrate them effectively based on your fitness goals and workout style.

Standalone Cardio Blasts

If you’re short on time but still want a quick, effective workout, Up-Downs can be used as a standalone cardio blast.

Their fast-paced, full-body nature makes them excellent for spiking your heart rate in a short period.

Performing them in timed intervals, such as 30 seconds of work followed by 15 seconds of rest, creates a high-intensity burst that improves metabolic conditioning.

You can repeat this cycle for several rounds, adjusting the work-to-rest ratio based on your fitness level.

This approach is perfect for quick morning routines, active breaks during the day, or adding an extra cardio finisher to your usual workout.

In HIIT Circuits

Up-Downs fit seamlessly into high-intensity interval training (HIIT) circuits because they engage multiple muscle groups while maintaining a strong cardio component.

You can pair them with strength exercises like push-ups, lunges, or kettlebell swings to create a balanced full-body routine.

For example, a simple circuit might include 40 seconds of Up-Downs, 40 seconds of squats, and 40 seconds of mountain climbers, followed by a brief rest before repeating the circuit.

Rotating between different exercises helps maintain intensity while giving specific muscle groups a short recovery period.

This not only keeps your heart rate elevated but also builds muscular endurance and coordination.

Reps and Sets Recommendations

The number of reps and sets you perform with Up-Downs should align with your fitness goals:

  • For Fat Loss: Focus on higher intensity with moderate-to-high volume. Aim for 3–4 sets of 15–20 reps or timed intervals of 40 seconds on, 20 seconds off. The key is to maintain a fast pace while keeping proper form, maximizing calorie burn during and after the workout.
  • For Endurance: Use longer sets with controlled pacing. Try 4–5 sets of 20–30 reps or 60-second intervals with 30 seconds of rest. This helps build cardiovascular and muscular endurance, challenging your ability to sustain effort over time.
  • For Strength: Incorporate slower, more controlled movements with additional resistance if desired. While Up-Downs are primarily bodyweight-based, adding a weighted vest or incorporating a push-up in the plank position can increase the challenge. Perform 3–4 sets of 8–12 reps, focusing on explosive power during the jump phases and controlled transitions.

Conclusion

The Up-Down exercise is a versatile, full-body movement that boosts cardiovascular fitness, strengthens multiple muscle groups, and increases metabolic rate.

Performing it with proper form ensures maximum benefits while reducing the risk of injury.

Incorporate it into your routine to enhance both strength and endurance, whether as a quick cardio blast or part of a comprehensive workout.