Kettlebell Hip Thrust is a potent lower body exercise targeting glutes and hamstrings. It promotes muscle strength, stability, and hip mobility by thrusting the pelvis upward with a kettlebell. Ideal for enhancing lower body power.
Sit on the floor with a kettlebell in front of you and rest your shoulder blades against a stable, secure bench.
2
Bend your knees and plant your feet on the floor, hip-width apart, ensuring they are a comfortable distance from your butt.
3
Lift the kettlebell and place it in your hip region, holding it in place with both hands.
4
Thrust your hips up towards the ceiling, driving through your heels, until your thighs are parallel to the floor and your body forms a straight line from shoulders to knees.
5
Lower your butt slowly back to the ground and repeat for the programmed number of reps.
Sit on the floor with a kettlebell in front of you and rest your shoulder blades against a stable, secure bench.
Bend your knees and plant your feet on the floor, hip-width apart, ensuring they are a comfortable distance from your butt.
Lift the kettlebell and place it in your hip region, holding it in place with both hands.
Thrust your hips up towards the ceiling, driving through your heels, until your thighs are parallel to the floor and your body forms a straight line from shoulders to knees.
Lower your butt slowly back to the ground and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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