Vidéos
Instructions
- Sit on the floor with your upper back against a bench and a kettlebell resting on your hip.
- Bend one knee and place that foot flat on the ground while extending the opposite leg straight.
- Brace your core and drive through your grounded heel to lift your hips upward.
- Thrust until your extended leg is in line with your torso and your hips are fully extended.
- Pause briefly at the top, then slowly lower your hips back to the starting position.
- Repeat for the desired number of reps before switching legs.
Technical Tips
- Keep your extended leg straight and stable throughout the movement.
- Avoid arching your lower back at the top of the thrust.
- Maintain a 90-degree angle at the working knee during the lift.
- Ensure the kettlebell remains securely positioned on the hip.
Breathing Tips
- Inhale as you lower your hips toward the ground.
- Exhale forcefully as you thrust your hips upward.
- Maintain steady breathing to support core engagement.
Restrictions médicales
- Lower back pain or injury
- Hip joint dysfunction
- Knee instability or recent surgery
- Hamstring strains or tears
How do I keep the kettlebell from slipping during the Single Leg Hip Thrust?
Place the kettlebell securely on the crease of your working-side hip and hold it in place with both hands as you perform the thrust. Use a towel or pad if needed for comfort and grip stability.
Can I do the Kettlebell Single Leg Hip Thrust without a bench?
A bench is recommended to allow full hip extension and optimal glute activation. However, in its absence, you can use a sturdy surface like a step or box to support your upper back.
Is the Single Leg Hip Thrust better than the regular version?
The single leg version targets each glute independently and improves balance and stability, making it more effective for correcting asymmetries. However, the bilateral version allows for greater loading overall.
How many reps should I do for the Kettlebell Single Leg Hip Thrust?
For strength and hypertrophy, aim for 8 to 12 reps per leg. Adjust the kettlebell weight to match your fitness level and training goals.
What muscles should I feel working during this exercise?
You should primarily feel the glutes working, with additional activation in the hamstrings, quads, and core stabilizers throughout the movement.
Description
The Kettlebell Single Leg Hip Thrust is a powerful unilateral lower body exercise designed to build strength, stability, and muscle activation in the glutes and hamstrings. Performed with one leg elevated, this variation enhances muscle engagement and core activation while improving balance and pelvic control. The addition of a kettlebell increases resistance, making it ideal for athletes and individuals seeking progression beyond bodyweight movements. This exercise is particularly effective for correcting muscular imbalances between the left and right sides and is widely used in functional training programs, strength routines, and injury prevention protocols. By isolating one leg at a time, it also challenges core stability and strengthens the posterior chain in a dynamic and controlled manner. Ideal for intermediate to advanced users, the Kettlebell Single Leg Hip Thrust is a staple movement for enhancing hip extension power and overall lower-body performance.