Band Thruster

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