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 |
|
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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