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Upper Legs · Weighted
Plate Thruster
Plate Thruster is an intermediate compound strength exercise that works the quads (upper legs), with the glutes, triceps and core assisting. It needs a weighted. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 7.3 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Weighted
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Quadriceps
- Shoulders
Secondary muscles
- Glutes
- Triceps
- Core
How to do Plate Thruster
- Hold a weight plate at your chest.
- Squat down until your thighs are about parallel to the floor.
- Drive up explosively and press the plate overhead in one movement.
- Lower the plate to your chest as you go into the next squat.
Form tips
- Use the momentum from your legs to help the press.
- Keep your heels down in the squat.
Plate Thruster alternatives
More quads exercises
Plate Thruster FAQ
What muscles does Plate Thruster work?
Plate Thruster mainly works the quads in the upper legs. The glutes, triceps and core work as secondary muscles.
What equipment do you need for Plate Thruster?
You need a weighted.
How many sets and reps of Plate Thruster should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Plate Thruster good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Plate Thruster burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Plate Thruster?
Other exercises for the quads include Barbell Thruster, Barbell Bulgarian Split Squat Left Side View, Kettlebell Sumo Squat (Version 2) and Barbell Front Chest Lunges.
For developers
Use Plate Thruster in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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