Band Thruster
Description
The band thruster combines a band squat with a band overhead press in one continuous movement. You stand on the band, squat down with the band ends at your shoulders, then stand and press overhead in one fluid motion. It is one of the most effective at-home full-body exercises for conditioning.
Muscle Group
Equipment Required
Band Thruster Instructions
- Stand on the center of a resistance band with feet shoulder-width apart.
- Hold both ends of the band at shoulder height, palms forward.
- Squat down by sitting your hips back and bending your knees.
- Descend to parallel or below.
- Drive through your feet to stand explosively.
- As you reach standing, use the leg drive momentum to press the band overhead.
- Lock out overhead with arms fully extended.
- Lower the band back to your shoulders as you descend into the next squat. Repeat fluidly.
Band Thruster Form & Visual
Band Thruster Benefits
- Full-body conditioning in one exercise
- Combines squat and overhead press
- Highly portable
- Easy to scale by band thickness
- Excellent metabolic exercise
- Useful when no weights are available
Band Thruster Muscles Worked
- Quadriceps
- Gluteus maximus
- Anterior deltoid
- Triceps brachii
- Core (stabilizer)
- Hamstrings
Band Thruster Variations & Alternatives
- Dumbbell Thruster
- Barbell Thruster
- Band Squat
- Band Shoulder Press
- Single-Arm Band Thruster
