Kettlebell Hip Thrust

Body region

• Glutes

Muscles

Main

• Gluteus Maximus

Helps

• Gluteus Medius
• Adductor Magnus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Holds

• Erector Spinae
• Rectus Abdominis
• Vastus Lateralis

Equipment

• Kettlebell
• Flat Bench

Technique

1. Sit on the floor with your upper back against the side of a bench and a kettlebell resting on your hips, held with both hands.
2. Plant your feet flat, hip-width apart.
3. Drive through the heels to lift the hips until the body is in a line from shoulders to knees.
4. Squeeze the glutes at the top.
5. Lower slowly and repeat.

Cues

• Tuck your chin and keep the ribs down.
• Place the bell flat on the hips for stability.
• Pause at the top.

Common mistakes

• Over-arching the lower back at the top.
• Letting the bell roll off the hips.
• Using an unstable bench.

Alternatives

• Barbell Hip Thrust
• Dumbbell Hip Thrust