Band Thruster
Strengthen your lower body and shoulders! The Band Thruster combines a squat with an overhead press for a full-body burn.
The Band Thruster is a compound exercise that mainly works the quads and chest, with help from the glutes & hips and triceps. You'll need: resistance bands.
Required Equipment
Band Thruster Muscles Worked
Primary
Quads (quadriceps femoris); Upper Chest (pectoralis major, clavicular head)
Secondary
Glutes (gluteus maximus); Triceps (triceps brachii)
Band Thruster Variations and Alternatives
How to do the Band Thruster
Stand on the resistance band with your feet shoulder-width apart, ensuring the band is securely beneath the arches of your feet.
Grab the top of the band with both hands and bring your hands up to shoulder level, keeping elbows bent and palms facing upward.
Begin with the squat phase: Bend at your hips and knees, lowering your body until your thighs are at least parallel to the floor. Keep your chest lifted and back straight.
Powerfully drive through your heels and extend your legs to return to a standing position.
Simultaneously with the leg extension, press your arms overhead, extending the band upward until your arms are straight. Keep your core engaged and prevent your back from arching excessively.
Lower the band back to your shoulders while simultaneously lowering your body back into the squat position to begin your next rep.
Perform the recommended number of reps and sets while maintaining proper form and control throughout each movement.
---
Band Thruster FAQs
What muscles does the Band Thruster work?
The Band Thruster mainly works the quads and chest, with help from the glutes & hips and triceps. The main muscles are the quadriceps femoris and pectoralis major.
What equipment do you need for the Band Thruster?
Resistance bands.
Is the Band Thruster a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Band Thruster go on?
It belongs on push day in a push/pull/legs routine.
What are some Band Thruster variations and alternatives?
Similar exercises include the Band Push-Up, Band Squat, Barbell Thruster and Bodyweight Thruster.
Training calculators
Work out the numbers behind your training before your next session.