# Single Leg Kettlebell Hip Thrust

A single-leg hip thrust with your upper back on a flat bench and a kettlebell held on your hips. It trains the glutes and hamstrings of the working leg and demands control to keep the pelvis level.

- Intermediate · Compound
- Equipment: Kettlebell, Flat bench
- HD video: https://media.seto.fit/exercises/kettlebell-single-leg-hip-thrust/video/male.mp4
- HTML: https://seto.fit/exercises/single-leg-kettlebell-hip-thrust/

## Muscles worked

- Glutes: 9/10
- Hamstrings: 6/10
- Quads: 4/10
- Hip abductors: 4/10
- Hip adductors: 3/10

## How to do the Single Leg Kettlebell Hip Thrust

1. Upper back on the bench, kettlebell held on your hips.
2. Plant one foot, hold the other leg straight in the air.
3. Press through your heel to lift your hips to bench height.
4. Slowly lower your hips back down, just above the floor.

### Full technique — 8 steps

1. Sit with your upper back against a flat bench and one foot planted firmly on the floor.
2. Hold one kettlebell by the handle with both hands and rest it on your hips.
3. Lift the other leg off the floor and hold it nearly straight.
4. Tighten your stomach, then drive through your planted heel to raise your hips off the floor.
5. Continue until your hips reach bench height and the planted shin is nearly vertical.
6. Squeeze your glutes at the top without arching your lower back or flaring your ribs.
7. Lower your hips until they are just above the floor, keeping the kettlebell steady.
8. Complete all reps on one side, then switch legs and repeat.

## Common mistakes

- Letting one hip drop
- Overarching the lower back at top
- Feet placed too far forward
- Stopping short of full hip extension
- Letting the kettlebell roll off the hips

## Form cues

- Keep hips square
- Drive through whole foot
- Shin vertical at top
- Keep kettlebell close
- Finish with glutes

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s, pause 1 s
- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Barbell Figure Four Glute Bridge](https://seto.fit/exercises/barbell-figure-four-glute-bridge/), [Feet Elevated Barbell Glute Bridge](https://seto.fit/exercises/feet-elevated-barbell-glute-bridge/)
- **Dumbbells**: [Dumbbell Figure Four Glute Bridge](https://seto.fit/exercises/dumbbell-figure-four-glute-bridge/), [Dumbbell Figure Four Hip Thrust](https://seto.fit/exercises/dumbbell-figure-four-hip-thrust/)
- **Resistance bands**: [Feet Elevated Mini Band Glute Bridge](https://seto.fit/exercises/feet-elevated-mini-band-glute-bridge/), [Kneeling Resistance Band Hip Thrust](https://seto.fit/exercises/kneeling-resistance-band-hip-thrust/)
- **No equipment**: [Bodyweight Hip Thrust](https://seto.fit/exercises/bodyweight-hip-thrust/), [Feet Elevated Staggered Stance Glute Bridge](https://seto.fit/exercises/feet-elevated-staggered-stance-glute-bridge/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Kettlebell Deadlift](https://seto.fit/exercises/kettlebell-deadlift/) — Beginner
- Easier: [Kettlebell Glute Bridge](https://seto.fit/exercises/kettlebell-glute-bridge/) — Beginner
- **This exercise: Single Leg Kettlebell Hip Thrust — Intermediate**
- Harder: [Staggered Stance Double Kettlebell Romanian Deadlift](https://seto.fit/exercises/staggered-stance-double-kettlebell-romanian-deadlift/) — Intermediate
- Harder: [Kettlebell Swing](https://seto.fit/exercises/kettlebell-swing/) — Intermediate

## Quick answers

### What muscles does the Single Leg Kettlebell Hip Thrust work?

Primary: Glutes 9/10. Also works: Hamstrings 6/10, Quads 4/10, Hip abductors 4/10, Hip adductors 3/10.

### When should I do the Single Leg Kettlebell Hip Thrust in a workout?

Accessory. Goes after the main lifts. ≈ 11 min with rest.

### How many sets and reps of the Single Leg Kettlebell Hip Thrust?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Single Leg Kettlebell Hip Thrust?

Barbell: Barbell Figure Four Glute Bridge, Feet Elevated Barbell Glute Bridge. Dumbbells: Dumbbell Figure Four Glute Bridge, Dumbbell Figure Four Hip Thrust. Resistance bands: Feet Elevated Mini Band Glute Bridge, Kneeling Resistance Band Hip Thrust. No equipment: Bodyweight Hip Thrust, Feet Elevated Staggered Stance Glute Bridge.

### What is an easier version of the Single Leg Kettlebell Hip Thrust?

Kettlebell Glute Bridge (Beginner), Kettlebell Deadlift (Beginner).

### What is a harder version of the Single Leg Kettlebell Hip Thrust?

Staggered Stance Double Kettlebell Romanian Deadlift (Intermediate), Kettlebell Swing (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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