Kettlebell Hip Thrust
The kettlebell hip thrust provides loaded glute training with a more accessible weight than a barbell. Sit with your upper back on a bench, place the kettlebell on your hips, and drive up into full hip extension.
How to Perform
Sit on the floor with your upper back resting against a bench and knees bent.
Place the kettlebell on your lap, holding it in place with both hands.
Drive through your heels to lift your hips until your thighs are parallel to the floor.
Squeeze your glutes hard at the top and hold for a one-count.
Lower your hips with control and repeat.
Common Mistakes to Avoid
Hyperextending the lower back at the top instead of finishing with the glutes.
Placing the feet too far from the body, which shifts load to the hamstrings.
Not driving through the heels, reducing glute activation.
Muscle Activation
Variations
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