Exercise Videos - Bodybuilding, Strength Training & Cardio Exercises

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Squat Thruster

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  • No Equipment Needed

Muscle Groups

  • Full Body
  • Hips & Buttocks
  • Shoulders
  • Triceps


  • Strengthens legs, hips, torso, arms and shoulders.
  • Develops and strengthens basic motor patterns.
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Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period


  • With your feet wider than shoulder width, hold your hands relaxed in front of you.
  • Squat straight down.
  • Keep your feet flat and straight or slightly pointed outward.
  • Stand back up, leading with the chest.


  • Keep your back straight.


  • Rounding the back.
  • Letting the knees cave in.
  • Knees not pointing in the same directions the toes are pointing.