Thrusters
Muscle Groups: Quads, Glutes, Shoulders
Thrusters focuses on Quads, Glutes, Shoulders, with Abs, Calves, Chest, Hamstrings, Hips, Lower Back, Traps, Triceps, Forearm working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Thrusters with proper form and technique.
- 1
Stand with your feet shoulder-width apart, holding weights at shoulder height with palms facing forward.
- 2
Lower your body into a squat, keeping your chest up and back straight, then push through your heels to stand up.
- 3
As you stand, press the weights overhead until your arms are fully extended.
- 4
Return to the starting position by lowering the weights back to shoulder height.
Tips for Success
These tips will help you perform Thrusters safely and effectively while maintaining proper form.
-
Keep your knees aligned with your toes during the squat to avoid strain.
-
Engage your core throughout the exercise to protect your lower back.
-
Avoid arching your back when pressing weights overhead; maintain a straight line from head to hips.
Secondary Muscles
While Thrusters primarily targets Quads, Glutes, Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Calves, Chest, Hamstrings, Hips, Lower Back, Traps, Triceps, Forearm . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Thrusters, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Thrusters, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
