Kysero
Try for free

Quadriceps · Intermediate

Band Thruster

Explosive strength drill coordinating hips, trunk, and upper-body drive.

View instructionsAll exercises
Back to all exercises
Band Thruster demonstration

Exercise overview

Training details

QuadricepsGlutesShouldersTricepsCore

Equipment

Resistance Band

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand evenly on the center of a resistance band in your squat stance and hold its ends securely at your shoulders.
  2. 02Brace your trunk and descend into a squat while keeping your chest upright and your knees aligned with your toes.
  3. 03Drive through your feet to stand and use the leg extension to continue pressing both hands overhead.
  4. 04Finish with your hips, knees, and elbows extended, your glutes engaged, and your ribs down.
  5. 05Lower your hands to your shoulders under control, reset your stance and brace, and begin the next squat.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell ThrusterRelated variationDumbbell Swing to Squat and PressRelated variationDumbbell Hang Clean ThrusterRelated variationDumbbell Single Arm Thruster

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSquat JumpComparable substituteBarbell Thruster (Squat to Press)Comparable substituteKettlebell Turkish Get-Up (Squat style)Comparable substituteBarbell Hang SnatchComparable substituteKettlebell Clean & Goblet SquatComparable substituteKettlebell Hang Power Clean

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder