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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Shoulders Quadriceps
- Equipment
- Barbell
Barbell Thruster
4 steps Updated 29/08/2026
Barbell Thruster is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Shoulders (Deltoids) using Barbell.
Step by step
How to perform it
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing forward), hands placed slightly wider than shoulder-width apart. Position the barbell at shoulder height.
- Lower your body into a squat by bending your knees and hips, ensuring your thighs are just lower than your knees.
- Push through your heels to extend your legs and return to a standing position. As you rise, simultaneously press the barbell overhead by extending your arms fully.
- Lower the barbell back to shoulder height and immediately descend into the next squat. Repeat the movement for the desired number of repetitions.
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Variations and related exercises
4 Corners Curtsy
Air Punches March
Archer Step Back
Archer Stepback
Last updated: 29/08/2026
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Barbell Thruster
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