---
title: "Body Throw"
description: "Stand tall with your back straight and feet shoulder-width apart, lower your hips to knee level, and extend your arms back at your sides."
locale: en
slug: body-throw
url: "https://hi.fitness/exercises/body-throw"
primaryMuscle: "Quads"
secondaryMuscles: ["Calves","Core","Front delts","Glutes"]
equipment: ["Bodyweight"]
category: "Conditioning"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/cd8a1c55-body-throw.mp4"
updatedAt: 2026-09-13T18:55:00+00:00
---
# Body Throw

Stand tall with your back straight and feet shoulder-width apart, lower your hips to knee level, and extend your arms back at your sides.

## How to do it

1. Stand tall with your back straight and feet shoulder-width apart, lower your hips to knee level, and extend your arms back at your sides.
2. Push through your feet and raise yourself upright while raising your heels and extending your arms overhead.
3. Return to the starting position and repeat.

## Form tips

- Engage your core throughout the exercise to maintain balance and proper form.
- Use the power from your legs and core to drive the movement, ensuring a controlled and explosive upward motion.
- Breathe out as you extend upwards and breathe in as you return to the squat position.

## Similar exercises

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- [Stationary Exercise Bike](https://hi.fitness/exercises/stationary-exercise-bike) - Quads · Cardio machine
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