Video Coming Soon
We're working on adding video demonstrations for this exercise.
Kettlebell Hip Thrust
Kettlebell hip thrust that targets glutes and hamstrings to build hip extension strength and posterior chain power; commonly scaled by weight or unilateral variation.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Quads, Abs
Accessory Muscles
Lower Back
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max
Hamstrings
8/10Biceps Femoris
Quads
4/10Rectus Femoris
Abs
3/10Rectus Abdominis
Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Sit on the floor with upper back against a bench, feet flat hip-width apart, and roll kettlebell onto pelvis above hips.
- Engage core and drive through heels to lift hips upward.
- Extend hips until body forms straight line from shoulders to knees.
- Squeeze glutes at top and pause briefly.
- Lower hips slowly back to start, keeping tension in glutes.
- Repeat for reps.
Coaching Tips
Form Cues
- Drive through heels
- Squeeze glutes hard
- Keep chin tucked
- Maintain neutral spine
- Shins vertical at top
Breathing
Inhale as you lower hips, exhale as you drive up and squeeze glutes.
Tempo
3-1-1
Range of Motion
Lower hips until they nearly touch floor; extend to align shoulders, hips, and knees in straight line.
Safety
Safety Notes
- Avoid if acute lower back pain
- Use pad under kettlebell for comfort
- Start light to master form
- Ensure bench is stable
- Stop if hip discomfort occurs
Spotting
Spot by stabilizing kettlebell or assisting hip lift if needed; not typically required for moderate weights.
Common Mistakes
- Arching lower back
- Allowing kettlebell to shift
- Pushing with knees instead of heels
- Incomplete hip extension
- Letting hips sag on descent
When to Avoid
- Acute lower back injury
- Hip joint issues
Flexibility Needed
- Adequate hip flexion for setup
- Shoulder mobility to rest on bench
Build Up First
- Master bodyweight glute bridge
- Basic core bracing technique
Also known as
KB Hip Thrust, Kettlebell Glute Bridge
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Kettlebell Thruster
Kettlebell
Quads
Kettlebell High Pull
Kettlebell
Glutes
TRX Hip Thrust
Others
Glutes
Kettlebell Clean
Kettlebell
Glutes, Hamstrings
Kettlebell Snatch
Kettlebell
Glutes
Kettlebell Sumo Deadlift to High Pull
Kettlebell
Glutes
Kettlebell Deadlift
Kettlebell
Glutes, Hamstrings
Kettlebell Sumo Squat
Kettlebell
Glutes
Kettlebell Deck Squat
Kettlebell
Glutes
Barbell Hip Thrust
Barbell, Flat Bench
Glutes
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
