Dumbbell Thruster
Glutes ·Dumbbell ·Intermediate
Muscles worked
Glutes
Shoulders
Quadriceps
Shoulders
How to do Dumbbell Thruster
- Stand with feet shoulder-width apart and a dumbbell held at each shoulder with palms facing in.
- Brace your core, sit your hips back and down, and squat until your thighs are parallel to the floor.
- Drive through your heels and explode up out of the squat, using the leg drive to launch the dumbbells.
- Press the dumbbells straight overhead in one continuous motion until your arms reach full lockout.
- Lower the dumbbells back down to your shoulders under control as you sink into the next squat.
- Repeat the squat-to-press chain for the prescribed reps without resting at the top or bottom.
Track Dumbbell Thruster in Coach JI
Log every set, watch your strength curve, and get an AI coach that counts your reps and checks your form from your phone camera. Free while we're in our first year.
Start freeMore glutes exercises
- exercise ball hip flexor stretch · Other
- exercise ball one leg prone lower body rotation · Other
- exercise ball one legged diagonal kick hamstring curl · Other
- Flutter Kicks · Bodyweight
- Forward Lunge · Bodyweight
- forward lunge (male) · Bodyweight
- Glute Bridge · Bodyweight
- glute bridge march · Bodyweight