How to Do a Thruster Correctly? Muscles Worked & Total-Body Benefits

Thruster is a powerful full-body movement that combines a front squat with an overhead press. It’s a favorite in functional training and HIIT programs because it builds strength, boosts endurance, and burns serious calories—all in one motion.

Step-by-Step: How to Do a Thruster with Dumbbells

• Stand upright with feet shoulder-width apart.
• Hold a pair of dumbbells just above your shoulders, palms facing each other, elbows slightly forward.
• Engage your core and lower into a deep squat—ideally, hips below parallel if flexibility allows.
• Powerfully push through your heels and as you rise, drive the dumbbells overhead in one explosive motion.
• Return the dumbbells to the starting position and repeat the movement smoothly.

What Muscles Does the Thruster Work?

• Glutes
• Quadriceps
• Shoulders (Deltoids)
• Core (for stability)
• Triceps (during press)

Thrusters are perfect for building explosive power, improving metabolic conditioning, and enhancing coordination. Want to include this in your own program? Let FitinSane design a custom training plan just for you!