Single-Arm Squat Thruster

How to Left-Arm Squat Thruster

Primary Muscles: Full Body

Equipment: Dumbbell

Trainer: Ashley Steele

Steps:

1. Hold a weight in the left hand and flex the arm to place the weight at shoulder-height. Position the feet slightly wider than hip-width apart, shoulders pulled back, spine, and head in good posture. This is your starting position.

2. Push the hips back and down, allow the trunk to lean forward. Continue sinking into the squat as low as possible—maintaining proper posture and balance. Pause briefly.

3. Drive the feet through the floor and return to the standing position. Press the weight overhead with the left arm and then lower the weight down to the shoulder.

4. Pause briefly in the starting position, and repeat the single-arm squat thrusters on the left side for the specified amount of time or repetitions.

5. You should feel this challenging core stability, working the glutes, thighs, hips, arms, and shoulders. 

Alternative Exercises:

EX1 • EX2

How to Right-Arm Squat Thruster

Primary Muscles: Full Body

Equipment: Dumbbell

Trainer: Ashley Steele

Steps:

1. Hold a weight in the right hand and flex the arm to place the weight at shoulder-height. Position the feet slightly wider than hip-width apart, shoulders pulled back, spine, and head in good posture. This is your starting position.

2. Push the hips back and down, allow the trunk to lean forward. Continue sinking into the squat as low as possible—maintaining proper posture and balance. Pause briefly.

3. Drive the feet through the floor and return to the standing position. Press the weight overhead with the right arm and then lower the weight down to the shoulder.

4. Pause briefly in the starting position, and repeat the single-arm squat thrusters on the right side for the specified amount of time or repetitions.

5. You should feel this challenging core stability, working the glutes, thighs, hips, arms, and shoulders.

Alternative Exercises:

EX1 • EX2