Band Thruster

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body

Lower Body Shoulders

Muscle Activation

Hips · Shoulders · Thighs

80%

Glutes · Triceps

20%

Equipment

Resistance Band

Setup / Starting Position

Step on the middle of a resistance band with both feet, ensuring the band is taut and centered.
Hold the ends of the band with both hands, palms facing upwards.

Exercise Position

Start in a standing position with your feet shoulder-width apart.
Hold the band at shoulder height with your elbows bent and palms facing inwards.

Form & Performance

Inhale and lower into a squat by bending your knees and pushing your hips back.
Exhale and drive through your heels to stand up explosively, pressing the band overhead until your arms are fully extended.