Which muscles does the thruster work?

The thruster mainly works your quadriceps and shoulders. It also involves your glutes and triceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the thruster in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Thruster: how to do it and muscles worked

The thruster mainly works your quadriceps and shoulders, with help from your glutes and triceps. You need a barbell.

Muscles worked

Main

Helping

How to do the thruster

1
Hold a barbell on your front shoulders with elbows forward, hands just outside shoulder width, and feet shoulder-width apart, chest up.
2
Squat down until your thighs are at least parallel, then drive up out of the squat and use that momentum to press the bar straight overhead in one smooth move.
3
Lower the bar back to your shoulders as you drop into the next squat. Breathe in at the bottom and out as you press. Keep your core tight.

Form tip: Keep your elbows high in the squat and drive up with your legs; do not push with your arms only. Fully lock out overhead.

Common questions

Which muscles does the thruster work?: The thruster mainly works your quadriceps and shoulders. It also involves your glutes and triceps.
What equipment do I need for the thruster?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the thruster in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.