Thruster: Step 1
Grab a pair of dumbbells and hold them just above your shoulders with palms facing each other. Stand with feet shoulder-width apart. Next, lower body down into a squat by bending knees and lowering hips down until thighs are at least parallel to the floor. Next, push yourself back up to starting position, while simultaneously pushing dumbbells straight up above head and thrusting your hips forward. Arms and legs should be straight at ending position.