Quads
Thruster
The Thruster is a strength exercise with a barbell for your quads. Share of the load in the Zulta muscle model: gluteus maximus 16%, front delts 14% and quads (vastus lateralis) 14%.
Also known as: barbell thruster
How to do it
- Hold the barbell in the front rack, hands just outside the shoulders, elbows up.
- Stand with feet shoulder-width, toes slightly out, trunk braced.
- Squat down until the hips are below or level with the knees.
- Drive up hard and, as the hips open, press the bar overhead in one motion.
- Lower the bar to the shoulders and flow straight into the next squat.
Tips
- Let the leg drive launch the bar: the arms finish what the hips started.
- Keep the elbows high at the bottom so the bar stays on the shoulders.
- Find a rhythm and breathe out at every lockout.
Common mistakes
- Pressing before the hips reach full extension.
- Letting the chest fall forward in the squat.
- Stopping short of a full lockout overhead.
Muscles worked by the Thruster
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A front squat that flows into an overhead press: quads and glutes drive up, the momentum carries into the front delts and triceps.
Thruster alternatives
Same equipment
Different equipment
Easier
No equipment
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Similar exercises
Frequently asked questions
What muscles does the Thruster work?
Mainly the gluteus maximus, front delts, quads (vastus lateralis) and quads (vastus medialis). The side delts, triceps (lateral head), quads (rectus femoris) and triceps (long head) assist.
Is the Thruster good for beginners?
The Thruster is rated intermediate. If you are new, learn the Wall Ball first and build up from there.
What is a good alternative to the Thruster?
For example the Squat and Press, Wall Ball and Dumbbell Squat to Press. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.