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KB Hip Thrust: Load the Hips Without a Bar

A kettlebell on the hip crease is a simple way to progress glute bridges when a barbell is not available. Pad the bell or use a folded towel if needed.

Kettlebell hip thrust: bell on hips, drive up, and lower with control — Kettlebell Hip Thrust movement illustrations

The prescription

Sets: 3–4 sets
Reps: 8–15 reps
Rest: 1 min 30 sec
Time: About 10 min

Equipment. Kettlebell, Bench

Muscles. gluteus maximus. Also hamstrings, core

Starting position

Upper back on a bench, feet flat about shoulder width.
Place a kettlebell in the hip crease and hold the horns so it stays put.

How to move

Brace the ribs down and tuck the chin slightly.
Drive through the heels until the hips are fully extended.
Pause and squeeze the glutes without arching the lower back.
Lower under control and repeat.

Common mistakes

Letting the bell roll toward the stomach.
Pushing through the toes and feeling quads instead of glutes.
Hyperextending at the top.

Variations

Single-leg hip thrust
Pause at the top

Progressions

Heavier bell
Two-second pause

Regressions

Glute bridge on the floor
Lighter bell

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.
Keep a clear space around you. A dropped kettlebell does not apologize.
Use a pad between the bell and your hips if pressure is sharp.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

Related exercises

Programs that use it

Gear that helps

Equipment

AffiliateEquipment

Hip Thrust Pad

A dense pad that sits between the bar and your hips. It will not make the thrust work better. It will make you willing to do another set.

About $29