Glutes
Kettlebell Hip Thrust
The Kettlebell Hip Thrust is a strength exercise with a kettlebell for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 50%, gluteus medius 10% and hamstrings (biceps femoris) 10%.
Also known as: kb hip thrust
How to do it
- Sit on the floor with your upper back against the edge of a flat bench.
- Place a kettlebell on its side across your hip crease and hold the horns with both hands.
- Set your feet flat, hip-width apart, so your shins will be vertical at the top.
- Drive through your heels and raise your hips until your torso and thighs form a straight line.
- Squeeze the glutes at the top, then lower your hips under control until they nearly touch the floor.
Tips
- Hold the kettlebell firmly so it does not tip toward your stomach.
- Keep your chin tucked and ribs down through the whole rep.
Common mistakes
- Arching the lower back at the top.
- Letting the kettlebell roll during the rep.
- Pushing through the toes so the heels lift.
Muscles worked by the Kettlebell Hip Thrust
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Hip extension against a load on the hips with the knees bent: glute max peaks at lockout, the bent knee keeps the hamstrings short so they only assist.
Kettlebell Hip Thrust alternatives
Different equipment
Easier
No equipment
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Kettlebell Hip Thrust work?
Mainly the gluteus maximus. The gluteus medius and hamstrings (biceps femoris) assist.
Is the Kettlebell Hip Thrust good for beginners?
The Kettlebell Hip Thrust is rated intermediate. If you are new, learn the Dumbbell Glute Bridge first and build up from there.
What is a good alternative to the Kettlebell Hip Thrust?
For example the Cable Hip Thrust, Dumbbell Hip Thrust and Hip Thrust. They train mostly the same muscles, some with different equipment.
Sources
- Contreras et al. 2015, J Appl Biomech 31(6):452-458 (hip thrust vs back squat)
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