Hip Thrust (Kettlebell)
Trains the glutes, with help from the hamstrings. You need a kettlebell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Hip Thrust (Kettlebell)
- Sit on the floor with your upper back against the long side of a bench, knees bent and feet flat, hip-width apart.
- Rest a kettlebell across your hips and hold it in place with both hands.
- Drive through your heels and lift your hips until your body forms a straight line from your shoulders to your knees, with your upper back on the bench.
- Squeeze your glutes at the top, then lower your hips towards the floor with control and repeat.
Form cues
Getting it right
- Keep your chin tucked and your ribs down so the movement comes from your hips, not your lower back.
- Your shins should be close to vertical at the top; move your feet if they are not.
- Pause for a second at the top of each rep.
Muscles worked
What Hip Thrust (Kettlebell) trains
In the programs
None of our programs use the Hip Thrust (Kettlebell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a glutes exercise that is, there are 6 on the Glutes page.
Substitutes
Swap Hip Thrust (Kettlebell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Hip Thrust (Kettlebell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.