Dumbbell Squat Thruster

Learn how to perform a dumbbell squat thruster perfectly with instructions and video by SHOCK Fitness Trainer, Ashley Steele.

How to Dumbbell Squat Thruster

Primary Muscles: Full Body

Exercise Families: Squat

Equipment: Dumbbell

Trainer: Ashley Steele


  1. Hold a pair of weights directly in front of your chest, and plant both feet on the floor slightly further than shoulder-width apart. Contract your abdominals and engage your pelvic floor muscles to stabilize your spine. This is your starting position.

  2. Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees point toward your toes. Continue bending your knees until your upper legs are parallel with the floor, ensuring that your back remains arched and between a 45- to 90-degree angle to your hips.

  3. Exhale. Drive both feet through the floor and simultaneously press the weights overhead. Lower the weights to the peak of the shoulders and repeat the squat thrusters for the specified amount of time.

  4. Squat thrusters demand work from your entire body, which makes it great for burning calories and building lean muscle tone. You should feel this working your glutes, quads, hamstrings, arms, and shoulder muscles. 

Alternative Exercises:

Pulse Squat  Sumo Squat + Press

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