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.

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.