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Kettlebell Hip Thrusts With Bench
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Glutes ›
Kettlebell Hip Thrusts With Bench
Kettlebell Hip Thrusts With Bench
GlutesKettlebellHingeStrength
Your Goal General Fitness
Sets
2–3
Reps
10–15
Rest
60s
How To Perform
1
Lie on your back with knees bent and feet flat on the floor hip-width apart.
2
Drive through your heels and squeeze your glutes to push your hips toward the ceiling.
3
Your body should form a straight line from knees to shoulders at the top.
4
Hold for 1 second at the top, squeezing the glutes hard.
5
Lower your hips back down with control — don't let them crash to the floor.
Pro Tips
Retract and depress your shoulder blades into the bench before you unrack — keeps the shoulder joint safe.
Drive your feet into the floor — a strong leg drive creates full-body tension.
Touch the lower chest, not the upper — elbows at 45 degrees from your body.
Overview
This legs exercise using a kettlebell places direct tension on the legs, with Hamstrings picking up the supporting work. The movement pattern makes it well suited for both beginners building a base and experienced lifters adding volume.
Muscles Worked
Legs
75%
Hamstrings
42%
Core
32%
Lower Back
22%
Common Mistakes
Flaring the elbows out to 90 degrees — brings the shoulder into a vulnerable position.
Bouncing the bar or weight off the chest to get the next rep.
Lifting the hips off the bench — if you need to do that, the weight is too heavy.
About Training Your Glutes
The glutes — primarily the gluteus maximus, with the medius and minimus on the side of the hip — are the strongest muscles in the body and the engine of hip extension. Well-developed glutes drive performance in squats, deadlifts, and sprints, and support the lower back and hips.
Hip thrusts and glute bridges load the glutes through their strongest range and are the most direct builders. Squats, lunges, and Romanian deadlifts add size through deep hip flexion, while abduction work and kickbacks target the upper and side glutes for shape and hip stability.
Focus on driving through the heels and squeezing the glutes hard at the top of each rep rather than arching the lower back.
