Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Functional

Thruster

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Quads, Delts

Also glutes, triceps

You need

Barbell, Squat rack

How to do itPictures · 3 steps
1Bottom
2Top
Main musclesAlso working
  1. 1Front squat with the bar in the rack
  2. 2Drive up and use the momentum to press
  3. 3Bring the bar back to your shoulders as you squat

Most common mistake

Pausing at the top of the squat instead of flowing into the press.

Watch a demo

Good for

  • Top 10 for functional
  • Carries straight over to functional

Compare with

vs Front Squatvs Wall Ballvs Air Bike
B
For hybrid
#20 of 29
See the full list →
Research
60
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 60
TransferStrong
Injury protectionFair
PracticalityStrong

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SFarmer's CarryDumbbell
  • ASled PushOther
  • ATreadmill RunMachine
  • ATrap Bar DeadliftBarbell

Takes

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needed to post
280