ex_S4YOOW

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Upper Legs · Kettlebell

Kettlebell Single Leg Hip Thrust

intermediatestrengthOne side at a timeMale & female model

Kettlebell Single Leg Hip Thrust is an intermediate compound strength exercise that works the glutes (upper legs), with the hamstrings and quadriceps assisting. It needs a kettlebell. A typical prescription is 3-4 sets of 6-10 reps per side, 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

Secondary muscles

Hamstrings
Quadriceps

How to do Kettlebell Single Leg Hip Thrust

Sit with your upper back against a bench and a kettlebell on your hips.
Plant one foot flat and lift the other leg.
Drive through the planted heel to lift your hips until your thigh is parallel to the floor.
Lower and repeat, then switch legs.

Form tips

Keep your hips square.
Hold the bell steady with both hands.

Kettlebell Single Leg Hip Thrust alternatives

Dumbbell Single Leg Hip Thrust

Glutes · intermediate

Barbell One Leg Hip Thrust

Glutes · intermediate

Bodyweight Hip Thrust

Glutes · intermediate

Dumbbell Hip Thrust

Glutes · intermediate

More glutes exercises

Barbell Hip Thrust

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Dumbbell Staggered Hip Thrust

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Celebratory Hip Thrust

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Hip-Thrust in Smith Machine

Glutes · beginner

Resistance Band Hip Thrust (Version 2)

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Kettlebell Single Leg Glute Bridge

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Dumbbell Hip Thrust (Version 2)

Glutes · intermediate

Dumbbell Figure Four Hip Thrust

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Kettlebell Single Leg Hip Thrust FAQ

What muscles does Kettlebell Single Leg Hip Thrust work?

Kettlebell Single Leg Hip Thrust mainly works the glutes in the upper legs. The hamstrings and quadriceps work as secondary muscles.

What equipment do you need for Kettlebell Single Leg Hip Thrust?

You need a kettlebell.

How many sets and reps of Kettlebell Single Leg Hip Thrust should I do?

Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Kettlebell Single Leg Hip Thrust 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 Single Leg Hip Thrust 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 Single Leg Hip Thrust?

Other exercises for the glutes include Dumbbell Single Leg Hip Thrust, Barbell One Leg Hip Thrust, Bodyweight Hip Thrust and Dumbbell Hip Thrust.

For developers

Use Kettlebell Single Leg Hip Thrust 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.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_S4YOOW" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_S4YOOW",
  "name": "Kettlebell Single Leg Hip Thrust",
  "model": "male",
  "counterpartId": "ex_4VKHE7",
  "target": "Glutes",
  "equipment": "Kettlebell",
  "media": {
    "mp4": "https://…/ex_S4YOOW/mp4-720.mp4?…",
    "poster": "https://…/ex_S4YOOW/poster.jpg?…"
  }
}