How to do a Thruster
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Thruster
Workouts with Thruster
Instructions for Proper Form
A compound exercise that combines a front squat with an overhead press, engaging the legs, core, and upper body in one fluid movement. This exercise builds full-body strength and power, enhancing cardiovascular fitness and coordination. Ideal for those looking to increase functional fitness and perform intense, efficient workouts, the Thruster challenges multiple muscle groups and energy systems simultaneously.
- Rack the barbell to just below shoulder height and grab ahold of it with a double overhand grip shoulder-width apart.
- Dip underneath the bar to rest it on top of your shoulders before unracking it and stepping back. Place your feet shoulder-width apart slightly angled out.
- Keep your weight evenly distributed through your feet as you begin to descend by reaching your hips back slightly.
- Your knees should track outward over your second toe and slightly forward as you descend while keeping your core braced to keep your spine neutral.
- Continue to descend to a deep enough depth that allows your spine to remain neutral before explosively extending your legs and extending your arms overhead.
- Lower the barbell to the starting position.
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Alternative Exercises to Thruster
1. Dumbbell Thruster
62.6 mSCORESWAPPED 64 TIMESAdapts the traditional Thruster to use dumbbells, offering greater range of motion and requiring more stabilization. This variation targets the legs, shoulders, and core, improving overall strength, balance, and mobility. Suitable for individuals at all fitness levels, the Dumbbell Thruster is perfect for home workouts or when seeking to add variety to full-body training.
2. Dumbbell Sumo Squat
81 mSCORESWAPPED 31 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
3. Back Squat
99.3 mSCORESWAPPED 28 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
4. Dumbbell Squat
94.1 mSCORESWAPPED 25 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
5. Leg Extension
99.4 mSCORESWAPPED 20 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
- Beginner
- Quads
- Leg Extension Machine
6. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 18 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
7. Air Squats
92.1 mSCORESWAPPED 17 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
- Beginner
- Quads
8. Barbell Lunge
95.7 mSCORESWAPPED 15 TIMESBarbell Lunge is a weighted variation on the standard Lunge. Similar to other lunges, this exercise primarily targets the quadriceps. By using a barbell you can add more resistance than just bodyweight. In addition to increasing resistance, the use of a barbell can also improve your form and posture while performing this exercise.
9. Weighted Wall Sit
39.2 mSCORESWAPPED 14 TIMESWeighted Wall Sit is a variation on the more standard Wall Sit. Like Wall Sit, this is an isometric exercise that targets your quads, glutes, and hamstrings. By holding weight during the exercise, you add more resistance, which can help build additional strength and endurance in your lower body. This is a great exercise for improving muscular endurance and stability.
- Intermediate
- Quads
10. Dumbbell Lunge
97.6 mSCORESWAPPED 13 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.