Kettlebell Hip Thrust

This exercise effectively targets the gluteus maximus and hamstrings, using a kettlebell to add resistance for powerful hip extension and glute development.

How to do it

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.

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.

Muscles

Primary: Glutes (max)

Secondary: Hamstrings, Quadriceps