---
title: "Barbell Thruster"
description: "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."
locale: en
slug: barbell-thruster
url: "https://hi.fitness/exercises/barbell-thruster"
primaryMuscle: "Quads"
secondaryMuscles: ["Front delts","Glutes","Triceps"]
equipment: ["Barbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/392c1c8f-barbell-thruster.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Barbell Thruster

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.

## How to do it

1. 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.
2. Lower your body into a squat by bending your knees and hips, ensuring your thighs are just lower than your knees.
3. 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.
4. Lower the barbell back to shoulder height and immediately descend into the next squat. Repeat the movement for the desired number of repetitions.

## Form tips

- Drive through your heels during the squat to engage your glutes and quadriceps.
- Breathe steadily, exhaling as you press the barbell overhead and inhaling as you lower it back down.
- Ensure a fluid transition from the squat to the overhead press to maximize efficiency.

## Similar exercises

- [Dumbbell Squats to Shoulder Press](https://hi.fitness/exercises/dumbbell-squats-to-shoulder-press) - Quads · Dumbbell
- [Dumbbell Press Squat](https://hi.fitness/exercises/dumbbell-press-squat) - Quads · Dumbbell
- [Dumbbell Goblet Squat](https://hi.fitness/exercises/dumbbell-goblet-squat) - Quads · Dumbbell
- [Leg Press Machine Normal Stance](https://hi.fitness/exercises/leg-press-machine-normal-stance) - Quads · Machine
- [Dumbbell Bulgarian Split Squat](https://hi.fitness/exercises/dumbbell-bulgarian-split-squat) - Quads · Dumbbell
- [Dumbbell Squats](https://hi.fitness/exercises/dumbbell-squats) - Quads · Dumbbell
- [Hack Squat Machine](https://hi.fitness/exercises/hack-squat-machine) - Quads · Machine
- [Dumbbell Front Squat](https://hi.fitness/exercises/dumbbell-front-squat) - Quads · Dumbbell