How to Do Kettlebell Single Leg Hip Thrust

Kettlebell Single Leg Hip Thrust is a glutes exercise using kettlebell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Kettlebell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Kettlebell Single Leg Hip Thrust

  1. 01Sit on the floor with upper back against a bench and place a kettlebell in the crease of the right hip.
  2. 02Plant the right foot flat on the floor and extend the left leg straight out at a forty-five degree angle.
  3. 03Drive through the right heel to lift the hips until the torso is parallel to the floor.
  4. 04Tuck the chin toward the chest and keep the ribs pulled down to avoid spinal extension.
  5. 05Lower the hips back to the floor under control while maintaining a grip on the kettlebell handle.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Kettlebell Single Leg Hip Thrust

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the shin of the planted leg vertical at the top of the bridge to ensure the glute, rather than the quad, handles the weight.

Same coaching engine used inside the A90 app

05 / FAQ

Kettlebell Single Leg Hip Thrust questions

What muscles does Kettlebell Single Leg Hip Thrust work?

Kettlebell Single Leg Hip Thrust is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Kettlebell Single Leg Hip Thrust correctly?

Sit on the floor with upper back against a bench and place a kettlebell in the crease of the right hip. Plant the right foot flat on the floor and extend the left leg straight out at a forty-five degree angle. Drive through the right heel to lift the hips until the torso is parallel to the floor. Tuck the chin toward the chest and keep the ribs pulled down to avoid spinal extension. Lower the hips back to the floor under control while maintaining a grip on the kettlebell handle.

What is the A90 coach tip for Kettlebell Single Leg Hip Thrust?

Keep the shin of the planted leg vertical at the top of the bridge to ensure the glute, rather than the quad, handles the weight.

Is Kettlebell Single Leg Hip Thrust suitable for beginners?

Kettlebell Single Leg Hip Thrust is rated intermediate in the A90 Training Club catalogue.

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

Kettlebell Single Leg Hip Thrust uses kettlebell.

A90 Intelligence

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