Kettlebell Hip Thrust

A bench-supported hip thrust loaded with a kettlebell on the hips — the home-friendly answer to the barbell version.

Legs Kettlebell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Glutes

Secondary

none

Step by step

Sit on the floor with your upper back against a sturdy bench and a kettlebell resting on your hips.
Plant your feet shoulder-width apart, knees bent, with your shins close to vertical at the top of the rep.
Brace your core and drive through your heels to lift your hips up toward the ceiling.
Squeeze your glutes hard at the top, with your torso and thighs forming a straight line.
Lower your hips slowly back toward the floor, keeping tension on the glutes the whole way down.
Tap the floor lightly with your hips and drive back up for the next rep without losing position.

Log your sets. After a few weeks you will see whether it is moving. Free.