Band Thruster

Band Thruster


This exercise involves holding a resistance band with both hands and performing a squat while simultaneously pushing the band overhead. It targets the lower body and shoulders.

Muscle Group

Equipment Required

Band Thruster Instructions

  1. Start by standing with your feet shoulder-width apart and holding a resistance band with both hands at chest height.
  2. Squat down until your thighs are parallel to the ground, keeping your weight in your heels and your chest up.
  3. As you stand up, press the band overhead, extending your arms fully.
  4. Lower the band back to chest height as you squat down again.
  5. Repeat for 10-12 reps, or as many as you can do with good form.

Band Thruster Form & Visual

Band Thruster

Band Thruster Benefits

  • Targets multiple muscle groups including the quads, glutes, shoulders, and triceps
  • Improves overall strength and power
  • Increases cardiovascular endurance
  • Can be modified for different fitness levels by adjusting the resistance band or weight used
  • Engages the core for added stability and balance
  • Can be done with minimal equipment, making it a convenient exercise to do at home or while traveling

Band Thruster Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Shoulders
  • Triceps
  • Core

Band Thruster Variations & Alternatives

  • Single-arm band thruster
  • Band thruster with a pause at the bottom
  • Band thruster with a jump at the top
  • Band thruster with a pulse at the bottom
  • Band thruster with a bicep curl at the bottom