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Upper Legs · Kettlebell
Kettlebell Hip Thrusts With Bench
Kettlebell Hip Thrusts With Bench is an intermediate compound strength exercise that works the glutes (upper legs), with the core and quadriceps assisting. It needs a kettlebell and a bench. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Kettlebell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · Gluteus Maximus, Gluteus Medius
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Core · Rectus Abdominis, Transversus Abdominis
- Quadriceps · Quadriceps Femoris
How to do Kettlebell Hip Thrusts With Bench
- Lie on your back with your knees bent and your feet flat on the floor. Hold the kettlebell securely across your hips with both hands.
- Press through your feet and lift your hips upward while keeping your head, shoulders, and upper back on the floor.
- Raise your hips until your body forms a straight line from your shoulders to your knees.
- Lower your hips back toward the floor with control, then repeat.
Form tips
- Press through your heels and midfoot as you lift.
- Squeeze your glutes at the top without arching your lower back.
- Keep your hips level as they rise.
- Exhale as you lift your hips and inhale as you lower them.
Kettlebell Hip Thrusts With Bench alternatives
More glutes exercises
Kettlebell Hip Thrusts With Bench FAQ
What muscles does Kettlebell Hip Thrusts With Bench work?
Kettlebell Hip Thrusts With Bench mainly works the glutes in the upper legs (Gluteus Maximus, Gluteus Medius, Biceps Femoris and Semitendinosus). The core and quadriceps work as secondary muscles.
What equipment do you need for Kettlebell Hip Thrusts With Bench?
You need a kettlebell and a bench.
How many sets and reps of Kettlebell Hip Thrusts With Bench should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kettlebell Hip Thrusts With Bench good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Kettlebell Hip Thrusts With Bench burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Kettlebell Hip Thrusts With Bench?
Other exercises for the glutes include Resistance Band Hip Thrusts on Knees, Barbell Hip Thrust, Dumbbell Hip Thrust and Bodyweight Hip Thrust.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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