Dumbbell Thruster

Learn how to do Dumbbell Thruster with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 6.5 Quadriceps GlutesHamstringsShouldersTriceps Dumbbells

Dumbbell Thruster is a Dumbbells exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings, Shoulders, Triceps. It has a MET value of 6.5, meaning a 70 kg person burns approximately 230 kcal in a 30-minute session.

How to Do Dumbbell Thruster

A full-body movement combining a squat with an overhead press using dumbbells.


Instructions:


  • Stand with feet shoulder-width apart, holding dumbbells at shoulder level, palms facing each other.

  • Lower into a squat, keeping your chest up and weight on your heels.

  • Drive through your legs to return to standing while pressing the dumbbells overhead in one motion.

  • Fully extend your arms overhead without arching your back.

  • Lower the dumbbells back to shoulder level and repeat.


Common mistakes:


  • Letting knees cave in during the squat

  • Pressing before fully extending the legs

  • Overarching the lower back at the top

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Muscles & equipment

Primary muscleQuadricepsSecondary muscleGlutesSecondary muscleHamstringsSecondary muscleShouldersSecondary muscleTriceps
EquipmentDumbbells

Calorie Calculator

MET 6.5
Estimated burn
230 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Dumbbell Thruster

Type
Dumbbells exercise
Primary muscle
Quadriceps
Secondary muscles
Glutes, Hamstrings, Shoulders, Triceps
MET value
6.5
Calories (30 min, 70 kg)
≈ 230 cal
Video quality
4K with male and female demonstrations

More Quadriceps Exercises

Alternating Single-Arm Dumbbell Thruster
MET 6.5

Alternating Single-Arm Dumbbell Thruster

  • Dumbbells
Barbell Alternating Lunges
MET 6

Barbell Alternating Lunges

  • Olympic Barbell
Barbell Bulgarian Split Squat
MET 6

Barbell Bulgarian Split Squat

  • Olympic Barbell
Barbell Front Squat
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Barbell Front Squat

  • Olympic Barbell

FAQ: Dumbbell Thruster

What muscles does Dumbbell Thruster work?

Dumbbell Thruster primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings, Shoulders, Triceps.

How do you do Dumbbell Thruster correctly?

A full-body movement combining a squat with an overhead press using dumbbells. Instructions: Stand with feet shoulder-width apart, holding dumbbells at...

Is Dumbbell Thruster good for beginners?

Dumbbell Thruster has a MET value of 6.5, indicating a high intensity exercise best suited for intermediate to advanced athletes. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Dumbbell Thruster?

Dumbbell Thruster requires: Dumbbells.

What are the benefits of Dumbbell Thruster?

Dumbbell Thruster strengthens the Quadriceps, engages the Glutes and Hamstrings and Shoulders and Triceps, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Dumbbell Thruster?

Similar exercises to Dumbbell Thruster include Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat, Barbell Low-Bar Squat. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Dumbbell Thruster better than Barbell Alternating Lunges?

Both Dumbbell Thruster and Barbell Alternating Lunges target the Quadriceps. Dumbbell Thruster uses Dumbbells, while Barbell Alternating Lunges offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Barbell Alternating Lunges
MET 6

Barbell Alternating Lunges

  • Olympic Barbell
Barbell Bulgarian Split Squat
MET 6

Barbell Bulgarian Split Squat

  • Olympic Barbell
Barbell Front Squat
MET 6.5

Barbell Front Squat

  • Olympic Barbell
Barbell Low-Bar Squat
MET 6.5

Barbell Low-Bar Squat

  • Olympic Barbell
Barbell Lunges
MET 6

Barbell Lunges

  • Olympic Barbell

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