ex_RT6I3L

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Upper Legs · Kettlebell

Kettlebell Hip Thrusts

intermediatestrengthMale & female model

Kettlebell Hip Thrusts is an intermediate compound strength exercise that works the glutes (upper legs), with the core and quadriceps assisting. It needs a kettlebell. 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

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 alternatives

Resistance Band Hip Thrusts on Knees

Glutes · beginner

Bodyweight Hip Thrust

Glutes · intermediate

Dumbbell Hip Thrust

Glutes · intermediate

Barbell Hip Thrust

Glutes · intermediate

More glutes exercises

Kettlebell Hip Thrusts With Bench

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Hip-Thrust in Smith Machine

Glutes · beginner

Dumbbell Staggered Hip Thrust

Glutes · intermediate

Suspension Trainer With Grips Hip Bridge

Glutes · intermediate

Celebratory Hip Thrust

Glutes · intermediate

Barbell One Leg Hip Thrust

Glutes · intermediate

Dumbbell Single Leg Hip Thrust

Glutes · intermediate

Kettlebell Single Leg Hip Thrust

Glutes · intermediate

Kettlebell Hip Thrusts FAQ

What muscles does Kettlebell Hip Thrusts work?

Kettlebell Hip Thrusts 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?

You need a kettlebell.

How many sets and reps of Kettlebell Hip Thrusts 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 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 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?

Other exercises for the glutes include Resistance Band Hip Thrusts on Knees, Bodyweight Hip Thrust, Dumbbell Hip Thrust and Barbell Hip Thrust.

For developers

Use Kettlebell Hip Thrusts in your app

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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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_RT6I3L" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_RT6I3L",
  "name": "Kettlebell Hip Thrusts",
  "model": "male",
  "counterpartId": "ex_ELNYMU",
  "target": "Glutes",
  "equipment": "Kettlebell",
  "media": {
    "mp4": "https://…/ex_RT6I3L/mp4-720.mp4?…",
    "poster": "https://…/ex_RT6I3L/poster.jpg?…"
  }
}