A Thruster is one of the more challenging movements you can do in the gym. This exercise targets a whole range of muscles across the full body including the glutes, quadriceps, hamstrings, core, back, triceps and shoulders.

To perform a Thruster, start with the weights in a front rack position and the feet in a squat position. Squat down, then push up explosively into a standing position with the weight extended above your head.

As you extend upwards, ensure to use the power from the legs to help raise the weight above your head and squeeze your core and glutes at the top of each repetition.

This exercise can also be performed with a barbell, kettlebells or dumbbells.