Kettlebell Hip Thrust
Kettlebell-loaded hip extension performed with the upper back on a bench that targets the glutes and hamstrings to build posterior chain strength and power.
About Exercise
Equipment
Kettlebell
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
8/10Biceps Femoris
Abs
5/10Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the floor with your upper back resting against a stable bench and a kettlebell placed comfortably over your hips. Bend your knees and plant your feet flat on the floor slightly wider than hip-width.
- Brace your core and hold the kettlebell steady with your hands.
- Drive through your heels to lift your hips until fully extended.
- Squeeze your glutes hard at the top while keeping your chin tucked.
- Ensure your shoulders, hips, and knees form a straight line.
- Lower your hips under control until your glutes hover just above the floor.
Coaching Tips
Form Cues
- Chin tucked
- Ribs down
- Drive through heels
- Squeeze glutes
- Shins vertical at top
Breathing
Inhale as you lower your hips; exhale forcefully as you drive the hips up.
Tempo
2-1-1
Range of Motion
Achieve full hip extension at the top without hyperextending the lower back; lower until glutes nearly touch the floor.
Safety
Safety Notes
- Ensure the bench is secured against a wall or heavy object
- Use a pad or towel under the kettlebell if it causes discomfort
- Stop if you feel sharp pain in the lower back
Spotting
Not recommended; simply lower the hips to the floor if the weight is too heavy.
Common Mistakes
- Hyperextending lower back
- Throwing head back
- Lifting heels off floor
- Incomplete hip extension
- Bench sliding backward
When to Avoid
- Acute lower back injury
- Hip impingement
Flexibility Needed
- Adequate hip extension range
- Ankle dorsiflexion for foot positioning
Build Up First
- Mastery of bodyweight glute bridge
- Basic core bracing ability
Also known as
KB Hip Thrust, Weighted Hip Thrust, Kettlebell Glute Thrust
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