Single Arm Squat Thruster
Controlled strength work through the setup, effort, and return.
Adjusting the dials updates the Muscle target & Joint actions below.
Proficiency Criteria
(18)These are the form and technique criteria IKU coaches evaluate when verifying exercise proficiency. Learn more about exercise proficiency.
Form (11)
Technique (7)
Common Mistakes
8Some mistakes depend on how the exercise is being trained. A cue may apply to the default execution, a tempo variation, a specific return style, or a coaching focus rather than every rep.
Not sure your Squat Thruster is right? Get your form checked.
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Log a personal best
Quick-log a single result for Squat Thruster (1RM, max reps, or time). PBs are detected automatically when you beat your previous score.
Log a workout with Squat Thruster in it and this fills in by itself: your reps, your bells, session by session.
See what logging shows you →Reps Per Minute
Where this is covered
Every place we teach the squat thruster — videos, course lessons, books and workouts.
Workouts that use it
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Joint Actions
Prime Movers
Secondary
Stabilizers
Tap a joint action to see involved muscles