Kettlebell Hip Thrust

HingeKBBench

Hip thrust loaded with a single kettlebell held at the hip crease by the horns — a stable, easy-to-grip loading method that's especially beginner-friendly.

Demo: Bret Contreras / The Glute Lab

Sets

3

Reps

10-15

Rest

1:15

Contraindications

Same general precautions as barbell hip thrust — avoid with acute lumbar extension-intolerant pain, symptomatic FAI, or irritated SI joints under load.

Setup

Upper back on bench, kettlebell held by the horns (upside down) resting on the hip crease, feet flat, knees ~90 degrees.

Execution

  1. 1Grip the kettlebell horns firmly to keep it from tipping
  2. 2Drive through the heels to full hip extension
  3. 3Squeeze glutes hard at lockout
  4. 4Lower with control, keeping the bell stable

Key cues

  • Grip the horns tight so the bell doesn't rock
  • Drive heels down
  • Squeeze glutes, not lower back
  • Chin tucked throughout

Common faults

  • Kettlebell tipping/rocking due to loose grip
  • Hyperextending the lumbar spine at the top
  • Feet too far from hips reducing glute engagement
  • Not reaching full hip extension

Tweaks

  • Progress to a heavier single kettlebell before moving to barbell
  • Add a 2-second pause at the top
  • Single-leg version with a kettlebell

Regressions

Glute Bridge (Bodyweight)

Progressions

Barbell Hip ThrustDumbbell Hip Thrust

Muscles

Primary: Gluteus Maximus

Secondary: Hamstrings, Core

Notes

Great low-barrier-to-entry loading method for those without access to a barbell.

Sources

Attribution: Bret Contreras