The Single Best Exercise You Can Do

(And Why It Works Wonders)

Let’s face it—trying to figure out the best exercise can feel overwhelming. Should you focus on cardio? Strength training? Flexibility? With so many options, it’s easy to feel stuck before you even start.

Here’s the good news: You don’t need a complicated plan or fancy gym equipment to get incredible results. You just need one simple but powerful strategy:

Find the most effective movement that works for your body, your goals, and your lifestyle.

That’s where the Squat Thrust Pull-Up (also known as the Burpee Pull-Up) comes in—and why we believe it’s one of the most powerful, full-body exercises out there.

Why This One Move Packs a Serious Punch

The Squat Thrust Pull-Up combines multiple classic exercises into one dynamic motion:

• Squats

• Planks

• Push-ups

• Jump squats

• Pull-ups

• Pylometric exercise

This powerhouse move targets nearly every major muscle group: glutes, quads, hamstrings, core, chest, shoulders, arms, back, grip strength—you name it. And because it’s fast-paced, it also serves as an excellent cardiovascular workout.

It’s essentially the Swiss Army knife of exercises.

Benefits include:

• Burning fat

• Building full-body strength

• Improving endurance

• Enhancing balance and coordination

• Requiring little to no equipment

All you need is a pull-up bar and a little floor space.

No Gym? No Problem.

You can perform this exercise at home, at the park, or during a quick break at work. It’s flexible, efficient, and fits into any routine.

But let’s be honest—not everyone is ready to jump straight into Squat Thrust Pull-Ups.

So… What’s Really the Best Exercise? Here’s the truth:

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THE BEST EXERCISE IS THE ONE YOU’LL ACTUALLY DO.

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It doesn’t have to be fancy. It doesn’t have to be extreme. It just has to be something you enjoy and can stick with. Consistency beats perfection every time.

Great Alternatives to Get You Moving

Here are a few tried-and-true ways to start moving that we regularly recommend to our patients:

Walking
Simple, free, and easy on the joints. Walk around the block, a local trail, or even just around your house. Every step makes a difference.

Dancing
Put on your favorite music and move. It’s a fun, effective way to get your heart rate up and lift your mood.

Yoga
Yoga improves flexibility, strength, and mental focus. There are styles for every fitness level, and it’s easy to do at home or in a class.

Bodyweight Training
Exercises like push-ups, lunges, squats, and planks build real strength using nothing but your own body weight.

Listen to Your Body

Start slow and increase the intensity gradually. If you're managing joint pain, recovering from an injury, or have any health conditions, it’s important to choose exercises that feel good for your body—not forceful or painful.

And if pain or injury is stopping you from getting started, we can help.

Ready to Move Better and Feel Stronger?

At Emery Physical Therapy, we help people find the right movement for their bodies, goals, and lifestyles. Whether you’re recovering from an injury, managing chronic pain, or simply looking to move and feel better, we’ll create a customized plan that works for you.

Visit us at: Mt. Prospect, IL and Oakbrook Terrace, IL

We’ll help you take the first step—and every step after that—with confidence.

The best time to start moving is today.

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Technical Details

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Exercise Name: Squat Thrust Pull-Up (also known as Burpee Pull-Up)

Components:

1. Begin in a standing position.

2. Drop into a squat position with your hands on the ground.

3. Kick your feet back into a plank position.

4. Perform a push-up (optional for beginners).

5. Jump your feet forward back into the squat position.

6. From the squat, jump up to grab a pull-up bar.

7. Perform a pull-up.

8. Drop down and repeat.

Targeted Muscle Groups:

• Lower body: glutes, quadriceps, hamstrings, calves

• Upper body: chest, deltoids, triceps, biceps, latissimus dorsi

• Core: abdominals, obliques, lower back

• Grip and forearms (during pull-up phase)

• Cardiovascular system (high heart rate and oxygen consumption)

Time Efficiency:
One of the most time-efficient compound movements, providing both strength and aerobic benefits in under 10 minutes when done at moderate-to-high intensity.

Evidence and References:

• McRae, G., Payne, A., Zelt, J.G.E., et al. (2012). Extremely short duration high intensity interval training improves aerobic fitness and muscular endurance. Medicine & Science in Sports & Exercise, 44(11), 2246–2252.

• Gibala, M.J., Little, J.P., Macdonald, M.J., & Hawley, J.A. (2012). Physiological adaptations to low-volume, high-intensity interval training in health and disease. Journal of Physiology, 590(Pt 5), 1077–1084.

• ACSM (American College of Sports Medicine). (2013). High-Intensity Interval Training (HIIT): Efficient, Effective, and Safe. Retrieved from www.acsm.org