Strength

Kettlebell Hip Thrust Hold

Kettlebell Hip Thrust Hold strengthens glutes and hamstrings by holding a kettlebell at your hips in a bridge position for improved lower body strength and stability.
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Kettlebell Hip Thrust Hold instructions
Step-by-step instructions
1
Sit down on the ground with your back against a secure bench, legs bent, feet flat on the floor and a kettlebell placed between your legs.
2
Grab the kettlebell with both hands and gently roll it towards your body, so it is resting in the hip area.
3
Push off your heels to lift your hips off the ground, carrying the weight with you.
4
Once your hips are aligned with your knees, hold the position and maintain a flat back posture.
5
Lower your hips back to the ground in a slow and controlled manner and repeat for the number of programmed reps.
Sit down on the ground with your back against a secure bench, legs bent, feet flat on the floor and a kettlebell placed between your legs.
Grab the kettlebell with both hands and gently roll it towards your body, so it is resting in the hip area.
Push off your heels to lift your hips off the ground, carrying the weight with you.
Once your hips are aligned with your knees, hold the position and maintain a flat back posture.
Lower your hips back to the ground in a slow and controlled manner and repeat for the number of programmed 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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