How to Do a Thruster?
Stand with your feet shoulder-width apart in an upright position.
Hold a pair of dumbbells with your palms facing each other and your elbows slightly in front of your body, positioned just above your shoulders.
Engage your core and lower yourself into a squat position. Go as deep as you can, ideally bringing your hips lower than parallel to the ground if you're flexible enough.
As you push up through your feet powerfully and quickly, press the dumbbells upward.
What Muscles Does the Thruster Work?
- Glutes
- Quadriceps
- Shoulders