QuadsShouldersGlutesAbsBarbellDumbbellintermediate
Thruster
The thruster combines a front squat with an overhead press in one fluid movement. It is one of the highest calorie-burning exercises and is a staple in metabolic conditioning workouts.
How to Perform
1
Hold a barbell in the front rack position or dumbbells at shoulder height.
2
Squat down to full depth.
3
Drive explosively out of the squat and use that momentum to press the weight overhead.
4
Lock out overhead, then lower back to the front rack position.
5
Descend immediately into the next rep.
Common Mistakes to Avoid
Pausing between the squat and press — the movement should be fluid.
Not squatting deep enough.
Pressing the bar in front instead of straight up.
Muscle Activation
Quads70%
Shoulders60%
Glutes55%
Abs25%
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