Bodyweight Thruster
Full body burn! Squat & press with just your bodyweight. A simple yet effective exercise for strength & cardio.
The Bodyweight Thruster is a compound exercise that mainly works the quads and chest, with help from the triceps and core. No equipment needed: it uses just your bodyweight.
Bodyweight Thruster Muscles Worked
Primary
Quads (quadriceps femoris); Upper Chest (pectoralis major, clavicular head)
Secondary
Triceps (triceps brachii); Abdominals (rectus abdominis)
Bodyweight Thruster Variations and Alternatives
How to do the Bodyweight Thruster
Stand upright with feet shoulder-width apart. Keep your chest up, shoulders back, and core engaged.
Bring your arms up so that your elbows are bent, and your hands are in front of your shoulders with palms facing each other, mimicking the front rack position used for a barbell thruster.
Initiate the movement by bending your knees and sending your hips back, lowering into a squat position. Your thighs should aim to be parallel to the ground, but depth will vary depending on flexibility and comfort.
Drive through your heels and use the power of your legs to quickly return to standing while simultaneously pressing your arms straight up overhead.
Your body should form a straight line from your hands to your heels at the top of the motion, with arms fully extended.
Lower your arms back to the front rack position as you simultaneously descend into the next squat for a seamless transition between repetitions.
Perform the desired number of reps, maintaining form and control throughout the movement.
---
Bodyweight Thruster FAQs
What muscles does the Bodyweight Thruster work?
The Bodyweight Thruster mainly works the quads and chest, with help from the triceps and core. The main muscles are the quadriceps femoris and pectoralis major.
What equipment do you need for the Bodyweight Thruster?
None. The Bodyweight Thruster is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight 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 Bodyweight Thruster go on?
It belongs on push day in a push/pull/legs routine.
What are some Bodyweight Thruster variations and alternatives?
Similar exercises include the Band Thruster, Barbell Thruster, Bodyweight Full-Squat with Overhead Press and Bodyweight Overhead Squat Press.
Training calculators
Work out the numbers behind your training before your next session.