Strength

Single Leg Kettlebell Hip Thrust

The Single Leg Kettlebell Hip Thrust targets the glutes and hamstrings, with added focus on the core for stability. Excellent for strength building, balance improvement, and stability enhancement. Single leg execution adds an extra balance challenge.
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Single Leg Kettlebell Hip Thrust instructions
Step-by-step instructions
1
Start by sitting on the ground with a kettlebell by your side.
2
Bend one leg and keep your foot on the ground. The other leg should be extended straight out in front of you.
3
Grab the kettlebell with both hands and hold it at chest level.
4
Drive through your heel to lift your body, pushing the hips towards the ceiling while keeping the kettlebell close to your chest.
5
Lower your body and hips back down to the starting position and repeat for the programmed number of reps, then switch to your other leg.
Start by sitting on the ground with a kettlebell by your side.
Bend one leg and keep your foot on the ground. The other leg should be extended straight out in front of you.
Grab the kettlebell with both hands and hold it at chest level.
Drive through your heel to lift your body, pushing the hips towards the ceiling while keeping the kettlebell close to your chest.
Lower your body and hips back down to the starting position and repeat for the programmed number of reps, then switch to your other leg.
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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