This post contains affiliate links. Please see our disclosure policy.
Squats are one of the most effective ways to get better buns! They are also a great way to improve mobility in your hips and tone your legs and upper back. Combining them with dumbbells into a squat thrust makes this exercise a total body workout that will get your heart rate up and add an extra challenge to your exercise routine!
Learning how to do squat thrusts will provide you with functional strength and stability that is applicable to your everyday life. You need the muscles in your glutes, legs and hips to help you out of a chair or pick up something from the floor. They will also ultimately help you prevent injury! So why not give them a try?
Before you get started, here are some quick tips to help you improve the squat thrust: don’t be afraid to stick your butt out! Take a wide stance to really work your hamstrings and glutes—this will also keep you balanced.
Make sure your knees don’t track over your toes. Keep your chest lifted, shoulders down and abs engaged! And—if you can—get low for a more advanced workout!
Squat Thrust Instructions
Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. The elbows are bent and dumbbells are at shoulder height.
Using the lower body, thrust up to standing and press the dumbbells overhead extending the arms long. Then lower back to starting position.
Watch as Chris demonstrates how to properly perform a dumbbell squat thrust in the video below.
What Muscles Do Squat Thrusts Work?
Squat thrust is an awesome power move that strengthens and tones your glutes, legs, shoulders and arms, while providing amazing cardiovascular benefits as well!
Benefits of Squat Thrusts
There are many reasons you should incorporate squat thrust into your workouts. Here are just a few:
Tightens and Tones Your Butt
Yup! This move is the ultimate butt shaper. By getting deep into the squat and then powering up by use of your glutes, you are shaping and toning that lower body area while at the same time getting you to breath heavy and burn calories to remove any extra fat that might be trying to hang on.
High Intensity Interval Challenge
No matter how you look at it, squat thrusts are going to get you breathing heavy! You will undoubtedly reach your anaerobic state, meaning breathing only through your mouth and needing a break after about 20-30 seconds. This makes it perfect for high intensity interval training! It’s a crazy-good move that accomplishes in seconds what takes other exercises several minutes!
Strengthens and Tones Shoulders and Arms
The movement in squat thrust originates from your glutes and legs, but ultimately you are going to use your shoulders and arms not only to press the weights up but also to hold them in place during the movement.
How Many Calories Do Squat Thrusts Burn?
People often ask how many calories they are burning in their workouts. Most exercises will generally burn about 100 calories for every 10 minutes you are working hard. Bottom line – the harder you work, the more calories you burn. This move will burn lots of calories!
Other Exercises Similar to Squat Thrusts
If you like the idea of getting a great cardio move right in the comfort of your own home with no equipment needed, try these moves too!
How To Do Plank To Upright Row
