Kettlebell Standing Hip Thrust

Kettlebell standing hip thrusts using a resistance band are a great way to activate and strengthen the glutes, hamstrings, and core while improving hip drive and power. The combination of a kettlebell and resistance band increases tension throughout the movement for maximum muscle engagement.



Exercise Profile

Details

Target Muscle Group

Glutes, Hamstrings

Exercise Type

Strength, Power

Equipment Required

Kettlebell, Resistance Band

Mechanics

Compound

Force Type

Hip Extension

Experience Level

Beginner to Intermediate

Secondary Muscles

Core, Lower Back

How to Perform Kettlebell Standing Hip Thrust

Follow these steps to perform standing hip thrusts using a kettlebell and resistance band:

  • Step 1: Secure one end of a resistance band to a sturdy anchor point positioned lower than hip height, such as the base of a machine or a squat rack.
  • Step 2: Step into the loop of the band so it rests below your hips, just above the upper thighs.
  • Step 3: Hold a kettlebell at hip level with both hands and stand with your feet hip-width apart, stepping forward slightly to create tension in the band.
  • Step 4: Hinge at the hips by pushing them back while keeping your spine neutral and maintaining tension in the band.
  • Step 5: Drive your hips forward against the resistance of the band while squeezing your glutes at the top.
  • Step 6: Slowly return to the starting position while controlling the resistance, then repeat for the desired number of repetitions.

Tips to Perform Kettlebell Standing Hip Thrust

  • Ensure the band is securely anchored at a low point to maintain resistance throughout the movement.
  • Engage your core to prevent excessive arching of the lower back.
  • Move with control, focusing on driving the hips forward rather than using momentum.
  • Squeeze your glutes at the top of each rep for maximum activation.
  • Increase intensity by using a heavier kettlebell or a stronger resistance band.

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