Videos
Instructions
- Sit on the ground with your upper back resting against a bench and feet flat on the floor.
- Roll a kettlebell into your lap, positioning it just above your hips.
- Brace your core and drive through your heels to lift your hips upward.
- Pause at the top when your hips form a straight line with your shoulders and knees.
- Lower your hips back down under control and repeat.
Technical Tips
- Keep your chin tucked to maintain spinal alignment.
- Avoid overarching your lower back at the top of the movement.
- Ensure your knees stay aligned with your feet throughout the lift.
Breathing Tips
- Inhale before lifting your hips.
- Exhale as you thrust your hips upward.
- Inhale as you lower back down to the ground.
Medical restrictions
- Lower back injuries
- Hip joint impingement
- Post-operative gluteal or pelvic conditions
Description
The Kettlebell Hip Thrust is a dynamic lower-body strength exercise designed to maximize glute activation and hip extension power. Performed with a kettlebell resting on the hips, this movement emphasizes the posterior chain while minimizing spinal loading compared to traditional squats or deadlifts. It's especially beneficial for athletes and fitness enthusiasts seeking to improve sprint performance, explosive power, and hip stability. The elevated upper back position allows for an extended range of motion, enhancing muscle recruitment and training effectiveness. Compact and versatile, the Kettlebell Hip Thrust is ideal for home workouts or gym routines and is scalable for all levels. Whether used as a primary lift or a supplementary glute-builder, this exercise helps develop balanced, strong, and functional lower body musculature.
How should I hold the kettlebell during a hip thrust?
Place the kettlebell horizontally on your hips and stabilize it with both hands to prevent shifting during the movement.
Can beginners do kettlebell hip thrusts?
Yes, kettlebell hip thrusts are suitable for beginners if performed with proper form and a light weight to start.
What muscles do kettlebell hip thrusts work the most?
Kettlebell hip thrusts primarily target the glutes, especially the gluteus maximus, while also engaging the hamstrings and lower back.
Is the kettlebell hip thrust better than squats for glutes?
The kettlebell hip thrust isolates the glutes more directly than squats, making it an excellent accessory exercise for targeted glute development.
Can I do kettlebell hip thrusts without a bench?
While possible, using a bench increases the range of motion and effectiveness of the exercise by allowing for deeper hip extension.