Kettlebell Hip Thrust

Muscles worked by the Kettlebell Hip Thrust

Primary

GlutesGluteus Maximus

Secondary

HamstringsHamstring MusclesQuadsQuadriceps Femoris

Also called: glute, glutes, gluteus maximus, buttocks, butt.

Equipment

Kettlebell

Also called: kb, cast iron kettlebell, competition kettlebell, girya.

How to do the Kettlebell Hip Thrust

1. Sit on the floor with your upper back against a bench, knees bent, and feet flat.
2. Place a kettlebell across your hips, holding it securely with both hands.
3. Drive through your heels, lifting your hips off the floor until your body forms a straight line from shoulders to knees.
4. Squeeze your glutes forcefully at the top of the movement.
5. Slowly lower your hips back down to the starting position with control.

Form tips

• Keep your chin tucked towards your chest to maintain a neutral spine.
• Focus on pushing through your heels to maximize glute activation.
• Ensure your knees track in line with your toes throughout the movement.
• Control the eccentric phase, resisting the weight as you lower your hips.

At a glance

Kettlebell Hip Thrust in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Glute Bridge
• Banded Hip Thrust
• Banded Kneeling Hip Thrust
• Barbell Glute Bridge
• Barbell Hip Thrust
• Dumbbell Hip Thrust
• Glute Bridge
• Glute Bridge Hold

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "kettlebell-hip-thrust",
  "name_en": "Kettlebell Hip Thrust",
  "name_de": "Kettlebell-Hip-Thrust",
  "name_es": "Empuje de Cadera con Kettlebell",
  "description_en": "This exercise effectively targets the gluteus maximus and hamstrings, using a kettlebell to add resistance for powerful hip extension and glute development.",
  "description_de": "Diese Übung zielt effektiv auf den Gluteus Maximus und die hintere Oberschenkelmuskulatur ab, indem eine Kettlebell Widerstand für eine kraftvolle Hüftextension und Gesäßentwicklung bietet.",
  "description_es": "Este ejercicio trabaja eficazmente el glúteo mayor y los isquiotibiales, utilizando una kettlebell para añadir resistencia y lograr una potente extensión de cadera y desarrollo de glúteos.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "kettlebell",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus"
  ],
  "secondary_muscles": [
    "hamstrings",
    "quadriceps"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "leg_day",
    "glute_focus",
    "requires_bench"
  ],
  "variation_group": "hip-thrust",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit on the floor with your upper back against a bench, knees bent, and feet flat.",
    "Place a kettlebell across your hips, holding it securely with both hands.",
    "Drive through your heels, lifting your hips off the floor until your body forms a straight line from shoulders to knees.",
    "Squeeze your glutes forcefully at the top of the movement.",
    "Slowly lower your hips back down to the starting position with control."
  ],
  "instructions_de": [
    "Setze dich auf den Boden, den oberen Rücken an eine Bank gelehnt, die Knie gebeugt und die Füße flach aufgestellt.",
    "Platziere eine Kettlebell über deinen Hüften und halte sie sicher mit beiden Händen fest.",
    "Drücke dich durch die Fersen nach oben und hebe deine Hüften vom Boden, bis dein Körper eine gerade Linie von den Schultern zu den Knien bildet.",
    "Spanne deine Gesäßmuskulatur am oberen Punkt der Bewegung kräftig an.",
    "Senke deine Hüften langsam und kontrolliert zurück in die Ausgangsposition."
  ],
  "instructions_es": [
    "Siéntate en el suelo con la parte superior de tu espalda apoyada en un banco, las rodillas flexionadas y los pies planos.",
    "Coloca una kettlebell sobre tus caderas, sujetándola firmemente con ambas manos.",
    "Impúlsate a través de tus talones, levantando tus caderas del suelo hasta que tu cuerpo forme una línea recta desde los hombros hasta las rodillas.",
    "Contrae tus glúteos con fuerza en la parte superior del movimiento.",
    "Baja lentamente tus caderas de vuelta a la posición inicial con control."
  ],
  "tips_en": [
    "Keep your chin tucked towards your chest to maintain a neutral spine.",
    "Focus on pushing through your heels to maximize glute activation.",
    "Ensure your knees track in line with your toes throughout the movement.",
    "Control the eccentric phase, resisting the weight as you lower your hips."
  ],
  "tips_de": [
    "Halte dein Kinn zur Brust gezogen, um eine neutrale Wirbelsäule zu bewahren.",
    "Konzentriere dich darauf, durch die Fersen zu drücken, um die Gesäßaktivierung zu maximieren.",
    "Stelle sicher, dass deine Knie während der gesamten Bewegung in einer Linie mit deinen Zehen bleiben.",
    "Kontrolliere die exzentrische Phase und widerstehe dem Gewicht, während du deine Hüften senkst."
  ],
  "tips_es": [
    "Mantén tu barbilla pegada al pecho para mantener una columna vertebral neutra.",
    "Concéntrate en empujar a través de tus talones para maximizar la activación de los glúteos.",
    "Asegúrate de que tus rodillas sigan la línea de tus dedos de los pies durante todo el movimiento.",
    "Controla la fase excéntrica, resistiendo el peso mientras bajas tus caderas."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/kettlebell-hip-thrust-start.webp",
      "peak": "images/flat/kettlebell-hip-thrust-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "kettlebell-hip-thrust");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.