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Kettlebell Hip Thrust 7s · no sound

Kettlebell Hip Thrust

A bench-supported hip thrust loaded with a kettlebell on the hips — the home-friendly answer to the barbell version.

Primary muscle
Glutes
Equipment
Kettlebell
Difficulty
Beginner
Movement
Hinge
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How to do it

  1. Sit on the floor with your upper back against a sturdy bench and a kettlebell resting on your hips.
  2. Plant your feet shoulder-width apart, knees bent, with your shins close to vertical at the top of the rep.
  3. Brace your core and drive through your heels to lift your hips up toward the ceiling.
  4. Squeeze your glutes hard at the top, with your torso and thighs forming a straight line.
  5. Lower your hips slowly back toward the floor, keeping tension on the glutes the whole way down.
  6. Tap the floor lightly with your hips and drive back up for the next rep without losing position.

Common mistakes

  • Pushing the hips up by overarching the lower back instead of driving through the glutes.
  • Letting the knees cave inward at lockout, which shifts load off the glutes and onto the joints.
  • Stopping short of full hip extension, which leaves the strongest part of the rep on the table.
  • Resting the kettlebell on the stomach rather than the hip crease, which limits how high the hips can travel.

Muscles worked

Primary
Glutes

Same movement, other equipment

Cable Pull Through Beginner Cable Pull Through Glutes Cable Machine Dumbbell Feet Elevated Glute Bridge Beginner Dumbbell Feet Elevated Glute Bridge Glutes Dumbbell Dumbbell Heels Elevated Hip Thrust Beginner Dumbbell Heels Elevated Hip Thrust Glutes Dumbbell Frog Pump Beginner Frog Pump Glutes Bodyweight

Plans that include the Kettlebell Hip Thrust

Functional Basics
Functional Basics
Days a week
3× a week
Session
~35 min
Level
Beginner
Equipment
Gym
 Kettlebell Strength
Kettlebell Strength
Days a week
3× a week
Session
~45 min
Level
Intermediate
Equipment
Gym

Similar exercises

Kettlebell Clean & Press (Double) Advanced Kettlebell Clean & Press (Double) Front Delts Kettlebell Kettlebell Romanian Deadlift Beginner Kettlebell Romanian Deadlift Glutes Kettlebell Kettlebell Sumo Deadlift Beginner Kettlebell Sumo Deadlift Glutes Kettlebell Kettlebell Swing Intermediate Kettlebell Swing Glutes Kettlebell Kettlebell Alternating Curtsy Lunge Intermediate Kettlebell Alternating Curtsy Lunge Glutes Kettlebell

Good to know

What muscles does the Kettlebell Hip Thrust work?
Mainly the glutes.
What equipment do you need for the Kettlebell Hip Thrust?
It uses a kettlebell. Without it, the Cable Pull Through and the Dumbbell Feet Elevated Glute Bridge train the same muscles the same way.
Is the Kettlebell Hip Thrust good for beginners?
GymVim rates it beginner.

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