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Kettlebell Hip Thrust

IntermediateStrengthTier T3

You sit on the floor with your upper back against a bench edge and a kettlebell held across your hips. You drive your hips up until your body is level, then lower them.

Targets: Hip
Muscles: Gluteus Maximus

Stop if

If anything hurts or feels wrong, stop and ask a qualified health professional.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

bench, kettlebells

Home Options

  • kettlebell + weight bench

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on the floor with your back to a stable bench, resting your upper back against its front edge, and plant both feet flat with your knees bent. Choose a light weight and a bench that will not move.
  • Rest the kettlebell in your lap across the front of your hips and hold it in place with both hands before the first thrust.
  1. A woman sitting on the floor with her upper back against the edge of a bench, knees bent and both feet flat, holding a kettlebell on her lap with both hands.

    Step 1 of 3

    Sit on the floor with your upper back against the bench and a kettlebell resting in your lap. Plant both feet firmly with your knees bent.

  2. The same woman with her hips lifted so that her shoulders, hips and knees form one straight line, her upper back on the bench edge, her feet flat and the kettlebell held across her hips.

    Step 2 of 3

    Keep both feet planted and thrust your hips up until your shoulders, upper body and hips form one straight line. Squeeze your glutes, then come down slowly.

  3. A woman sitting on the floor with her upper back against the edge of a bench, knees bent and both feet flat, holding a kettlebell on her lap with both hands.

    Step 3 of 3

    Sit on the floor with your upper back against the bench and a kettlebell resting in your lap. Plant both feet firmly with your knees bent.

Breathing

  • Breathe normally.

Safety Information

Choosing a light weight and a stable bench is left to the person. If anything hurts or feels wrong, stop and ask a qualified health professional. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.