Last Updated on December 11, 2022 by Patrick
Kettlebell Hip Thrusts
The kettlebell hip thrust is a strength training exercise that focuses on the muscles of the hips and buttocks. Unlike the traditional barbell hip thrust, which uses a barbell for resistance, the kettlebell hip thrust uses a kettlebell held above the hips.
This variation of the exercise offers a unique challenge for the muscles of the hips and buttocks, and can be incorporated into a variety of strength training routines.
In this article, we will discuss the proper technique for performing the kettlebell hip thrust with the kettlebell placed above the hips, as well as the benefits of this exercise and how it can be incorporated into a strength training routine.
How To Do Kettlebell Hip Thrusts – Step By Step
Here is a step-by-step guide on how to perform the kettlebell hip thrust with the kettlebell placed above the hips:
- Begin by laying on the floor with your feet flat on the ground and the kettlebell resting on your hips.
- Place your hands on the kettlebell to keep it steady as you progress through the movement.
- Drive through your feet to lift your hips off the ground, thrusting the kettlebell upward.
- Lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
It’s important to maintain proper form during this exercise to avoid injury and maximize the benefits. Keep your core engaged and your back straight throughout the movement, and avoid arching your back or rounding your shoulders. You can make the exercise more challenging by using a heavier kettlebell or by performing the movement on an unstable surface, such as a Bosu ball or a stability ball.
Big shout out to Origym Personal Trainer Courses for the fantastic demo!
Benefits
The kettlebell hip thrust is a great exercise for strengthening the muscles of the hips and buttocks. These muscles, known as the glutes, are important for maintaining good posture, balance, and stability, and they also play a key role in many activities such as walking, running, and jumping.
By strengthening the glutes with exercises like the kettlebell hip thrust, you can improve your overall athletic performance, reduce the risk of injury, and enhance your physical appearance.
In addition to the glutes, the kettlebell hip thrust also targets the muscles of the lower back, the hamstrings, and the core, making it a well-rounded exercise for overall lower body strength.
Additionally, because it is a compound exercise that involves multiple muscle groups, the kettlebell hip thrust can also help to boost your metabolism and burn calories, making it a great addition to a weight loss or fitness program.
What Muscles Do Kettlebell Hip Thrusts Work?
The kettlebell hip thrust is a compound exercise that works multiple muscle groups in the lower body.
The primary muscle group targeted by this exercise is the glutes, which are the muscles of the hips and buttocks. The glutes are responsible for extending the hip, and they play a key role in many activities such as walking, running, and jumping.
In addition to the glutes, the kettlebell hip thrust also works the muscles of the lower back, the hamstrings, and the core.
The lower back muscles, such as the erector spinae, help to maintain good posture and support the spine during the exercise.
The hamstrings, which are located on the back of the thighs, work to extend the hips and bend the knees.
Finally, the core muscles, including the abs and the obliques, help to keep the body stable and balanced during the movement.
By working all of these muscle groups, the kettlebell hip thrust can help to improve overall lower body strength and athletic performance.
Kettlebell Hip Thrusts Vs Barbell Hip Thrusts
The kettlebell hip thrust and the barbell hip thrust are similar exercises that target the muscles of the hips and buttocks. The primary difference between the two exercises is the type of weight that is used for resistance.
In the kettlebell hip thrust, a kettlebell is held between the legs or above the hips, while in the barbell hip thrust, a barbell is held across the hips. Both exercises can be effective for strengthening the glutes, but using a kettlebell has some unique benefits compared to using a barbell.
One of the main benefits of using a kettlebell for the hip thrust is that it allows for a greater range of motion. Because the kettlebell is held in front of the body rather than across the hips, it allows for a deeper and more controlled movement during the exercise. This can help to engage the muscles of the hips and buttocks more effectively, and can lead to greater muscle growth and strength.
Additionally, because the kettlebell is a free weight, it can also challenge the stabilizing muscles of the core and the lower body, which can help to improve overall balance and stability.
Another benefit of using a kettlebell for the hip thrust is that it allows for more versatility in the exercise. The kettlebell can be held in different positions, such as between the legs or above the hips, to vary the challenge and focus of the exercise. This can make the exercise more interesting and enjoyable, and can help to prevent boredom and plateaus in your training. Additionally, because kettlebells come in a range of sizes and weights, they can be easily adjusted to suit your individual fitness level and goals.
Overall, using a kettlebell for the hip thrust can be a great way to add variety and challenge to your strength training routine, and can help to effectively build and strengthen the muscles of the hips and buttocks.
Can You Build Glutes With Just Hip Thrusts?
The kettlebell hip thrust is a great exercise for strengthening and building the glutes, but it is not the only exercise that can achieve this goal.
To build the glutes, it’s important to include a variety of exercises in your workout routine that target these muscles, as well as other muscle groups in the lower body. In addition to the kettlebell hip thrust, you can try exercises such as squats, lunges, deadlifts, and glute bridges to build and strengthen the glutes.
It’s also important to include adequate rest and recovery in your training program, as well as a balanced diet that provides the fuel and nutrients your body needs to build muscle.
By incorporating a variety of exercises and techniques into your training program, you can effectively build and strengthen your glutes.
Should I Use a Bench When I Do Hip Thrusts?
It is not necessary to use a bench when performing the kettlebell hip thrust exercise. In fact, many people find that they can perform the exercise effectively without using a bench at all. However, some people may find it more comfortable or challenging to perform the exercise on a bench, depending on their individual abilities and preferences.
If you would like to use a bench when performing the kettlebell hip thrust, you can place the bench behind you and rest your upper back and shoulders on the bench while performing the exercise. This can help to take some of the weight off of your arms and shoulders, allowing you to focus on the muscles of the hips and buttocks.
Just be sure to use a stable bench that can support your weight, and make sure that you maintain proper form and alignment throughout the movement to avoid injury.
Do Hip Thrusts Give You Abs?
The kettlebell hip thrust is a great exercise for strengthening the muscles of the hips and buttocks, but it is not specifically designed to target the abs.
The abs, or abdominal muscles, are a group of muscles that run from the ribs to the pelvis and help to support the spine and maintain good posture. While the kettlebell hip thrust does engage the abs to a certain degree, it is not the most effective exercise for targeting these muscles directly.
To work the abs, it’s important to include exercises in your routine that specifically target the abs, such as crunches, planks, and Russian twists. By combining exercises that target the abs with a well-rounded strength training routine, you can effectively strengthen and tone your abdominal muscles.
Should Hip Thrust Be Fast Or Slow?
The speed at which you perform the kettlebell hip thrust exercise will depend on your individual goals and abilities.
In general, it is recommended to perform the exercise at a controlled and deliberate pace, rather than rushing through the movement. This will help you to maintain proper form and alignment, and allow you to focus on engaging the muscles of the hips and buttocks.
Additionally, performing the exercise slowly can help to increase the time under tension of the muscles, which can lead to greater muscle growth and strength.
Do You Squeeze Glutes At The Top Of Hip Thrust?
Yes, it is recommended to squeeze the glutes at the top of the kettlebell hip thrust exercise. This will help to engage the muscles of the hips and buttocks, and ensure that you are getting the most out of the exercise.
To squeeze the glutes at the top of the movement, simply contract the muscles of the hips and buttocks as you reach the top of the thrust. This will help to increase the time under tension of the muscles, and can lead to greater muscle growth and strength.
Just be sure to maintain proper form and alignment throughout the movement, and avoid arching your back or rounding your shoulders.
How Long Should You Hold a Glute Squeeze?
The length of time that you hold a glute squeeze during the kettlebell hip thrust exercise will depend on your individual goals and abilities.
In general, it is recommended to hold the squeeze for one to two seconds at the top of the movement, and then release and repeat for the desired number of repetitions. This will help to engage the muscles of the hips and buttocks, and ensure that you are getting the most out of the exercise.
As you become more comfortable with the movement and your strength improves, you can try holding the squeeze for longer periods of time, or increasing the number of repetitions to challenge yourself further. Just be sure to listen to your body and avoid overexerting yourself, as this can lead to injury.
Are Hip Thrusts Without Weights Effective?
Yes, you can perform the hip thrust exercise without using weights, and it can still be an effective exercise for strengthening the muscles of the hips and buttocks.
To perform the exercise without weights, simply omit the kettlebell and perform the movement using your own body weight for resistance.
This can be a great option for beginners or for those who are recovering from an injury, as it allows you to focus on proper form and technique without the added challenge of using weights.
As you become stronger and more comfortable with the movement, you can gradually increase the difficulty by adding weight, such as a kettlebell or a barbell, or by performing the exercise on an unstable surface, such as a Bosu ball or a stability ball.
Final Words
In conclusion, the kettlebell hip thrust is a versatile and effective strength training exercise that focuses on the muscles of the hips and buttocks. By using a kettlebell for resistance, rather than a barbell, the exercise allows for a greater range of motion and a greater challenge for the stabilizing muscles of the core and the lower body.
Whether you are a beginner or an experienced athlete, the kettlebell hip thrust can be a valuable addition to your training routine, helping to improve your overall strength, athletic performance, and physical appearance. With proper form and technique, and a gradual increase in difficulty, the kettlebell hip thrust can help you achieve your fitness goals and take your training to the next level.
Further Reading
Want More About Kettlebells?
Check out these 5 Awesome Beginner Kettlebell Moves to get you started
How to Do Kettlebell Halos and Why You Should
The Ultimate Guide to the Kettlebell Clean and Press
Kettlebell Squats: How to and Why
Kettlebell Hollow Body Flutter Kicks
The Kettlebell Deadlift: A Beginner’s Guide
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Hey I’m Patrick!
I built my first home gym in 2012, when I decided I was tired of waiting in line for the squat rack and I started GGC in 2020 to help people find the info they need to improve their fitness and their lives.
I’m passionate about fitness, especially when it comes to working out at home. I’ve learned a lot over the years about what to do and what not to do, and my mission is to share that knowledge with the world!
