Full body exercise
Thruster
Front squat chained with an overhead press in one movement. Works legs, shoulders and core.
- Primary muscleFull body
- Also worksQuads
- EquipmentBarbell
- TypeCompound
- MovementFull body
- LevelAdvanced
- Full body
- Quads
- Barbell
How to do the Thruster
4 steps, in the order you do them.
- Rest the bar on the upper part of your chest, with your elbows forward and your hands just a bit wider than your shoulders.
- Lower into a front squat with your chest up and your heels planted.
- Drive up hard and use that momentum to press the bar overhead until your arms are extended.
- Lower the bar to your chest with control and go straight into the next squat.
Alternatives to the Thruster
They work the whole body with other equipment, including options for training at home.
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine.
More full body exercises
Tire FlipFull body · Other
SnatchFull body · Barbell
WalkoutFull body · Bodyweight
Power CleanFull body · Barbell
Frequently asked questions
What muscles does the Thruster work?
The Thruster works mainly the whole body. It also works the quads, the shoulders, and the glutes.