Strength

Yoga Ball Kettlebell Hip Thrust

The Yoga Ball Kettlebell Hip Thrust strengthens glutes and hamstrings. This exercise increases muscular strength and stability, improving hip power for better running and jumping.
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Yoga Ball Kettlebell Hip Thrust instructions
Step-by-step instructions
1
Sit on the ground with a yoga ball behind you. Hold a kettlebell in your lap with your feet planted securely on the ground.
2
Lean back into the yoga ball, rolling it under your back until only your upper back and shoulders are on the ball.
3
Seal your feet into the ground, making sure your knees are located over your ankles.
4
Lift the kettlebell up slightly by pushing your hips into the air.
5
Lower your hips back to the floor in a controlled manner and repeat for the programmed number of reps.
Sit on the ground with a yoga ball behind you. Hold a kettlebell in your lap with your feet planted securely on the ground.
Lean back into the yoga ball, rolling it under your back until only your upper back and shoulders are on the ball.
Seal your feet into the ground, making sure your knees are located over your ankles.
Lift the kettlebell up slightly by pushing your hips into the air.
Lower your hips back to the floor in a controlled manner 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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