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Instructions
- Sit on the floor with your upper back against a bench and a kettlebell resting on your hip.
- Bend one knee and place that foot flat on the ground while extending the opposite leg straight.
- Brace your core and drive through your grounded heel to lift your hips upward.
- Thrust until your extended leg is in line with your torso and your hips are fully extended.
- Pause briefly at the top, then slowly lower your hips back to the starting position.
- Repeat for the desired number of reps before switching legs.
Technical Tips
- Keep your extended leg straight and stable throughout the movement.
- Avoid arching your lower back at the top of the thrust.
- Maintain a 90-degree angle at the working knee during the lift.
- Ensure the kettlebell remains securely positioned on the hip.
Breathing Tips
- Inhale as you lower your hips toward the ground.
- Exhale forcefully as you thrust your hips upward.
- Maintain steady breathing to support core engagement.
Medical restrictions
- Lower back pain or injury
- Hip joint dysfunction
- Knee instability or recent surgery
- Hamstring strains or tears
Description
The Kettlebell Single Leg Hip Thrust is a powerful unilateral lower body exercise designed to build strength, stability, and muscle activation in the glutes and hamstrings. Performed with one leg elevated, this variation enhances muscle engagement and core activation while improving balance and pelvic control. The addition of a kettlebell increases resistance, making it ideal for athletes and individuals seeking progression beyond bodyweight movements. This exercise is particularly effective for correcting muscular imbalances between the left and right sides and is widely used in functional training programs, strength routines, and injury prevention protocols. By isolating one leg at a time, it also challenges core stability and strengthens the posterior chain in a dynamic and controlled manner. Ideal for intermediate to advanced users, the Kettlebell Single Leg Hip Thrust is a staple movement for enhancing hip extension power and overall lower-body performance.