Thruster (Dumbbell)
Trains the quadriceps, with help from the shoulders, glutes and triceps. You need a dumbbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Thruster (Dumbbell)
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height just in front of your shoulders, palms facing each other.
- Lower into a squat by bending your knees and hips, keeping your back straight and chest up until your thighs are parallel to the floor.
- Push through your heels to stand up while simultaneously pressing the dumbbells overhead until your arms are fully extended.
- Lower the dumbbells back to shoulder height as you prepare for the next squat. Repeat the movement for the desired number of repetitions.
Form cues
Getting it right
- Ensure your knees do not extend past your toes during the squat to avoid unnecessary strain.
- Exhale as you press the dumbbells overhead and inhale as you lower into the squat.
- Keep your back straight and avoid leaning forward during the squat.
Muscles worked
What Thruster (Dumbbell) trains
In the programs
None of our programs use the Thruster (Dumbbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 30 on the Quadriceps page.
Substitutes
Swap Thruster (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Thruster (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.