Thrusters improve strength and power in the legs, shoulders, triceps, and core while increasing cardiovascular endurance. The exercise is metabolically challenging because it combines a squat and a shoulder press, both of which are large muscle compound exercises.


  1. 483_A
    Standing tall with your feet shoulder-width apart, hold a pair of dumbbells by your shoulders, your palms facing each other.
  2. Thrusters
    Lower your hips into a squat until your thighs are parallel to the floor. In one motion, extend your legs to stand up tall while driving the dumbbells overhead. Pause, then lower the dumbbells to the starting position.

Trainer’s Tips

  • Keep your feet flat on the floor throughout the exercise.
  • Do not let your knees cave inward during the squat.
  • Keep your chest up and your core tight throughout the movement.