How to do a dumbbell squat thrusters

Upper bodyDumbbellsIntermediate

A squat driving straight into an overhead press — a full-body move that works everything and spikes your heart rate.

Every move in Core Buddy has a video like this one — and it builds the whole session for you, timer and all. Free to download.

How to do it

1Hold the dumbbells at your shoulders and squat
2Drive up and press them overhead in one motion
3Lower back to your shoulders and squat again

Muscles worked

Shoulders Quads Glutes

Share this exercise

Try these next

Upper bodyIntermediate

American dumbbell swing

A hip-powered swing taking the dumbbell all the way overhead — explosive work for the glutes, hamstrings and s…

How to do it →

Upper bodyBeginner

Seated dumbbell shoulder press

Press the dumbbells overhead from your shoulders — the main builder for strong, capable shoulders.

How to do it →

Lower bodyBeginner

Dumbbell goblet squats

Hold a dumbbell at your chest and squat — the most beginner-friendly way to load a squat and learn great form.

How to do it →

Let Core Buddy do the deciding

See the dumbbell squat thrusters and 200+ more inside Core Buddy. It builds and times the whole session for you — every move with a video like this one. Free to download.