Single Leg Kettlebell Hip Thrust — how to, muscles worked, alternatives

How to do the Single Leg Kettlebell Hip Thrust

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

Full technique — 8 steps

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

Substitutes by equipment

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

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 Beginner
Easier Kettlebell Glute Bridge Beginner
This exercise Single Leg Kettlebell Hip Thrust Intermediate
Harder Staggered Stance Double Kettlebell Romanian Deadlift Intermediate
Harder Kettlebell Swing Intermediate

Too hard for now? Start with the Kettlebell Glute Bridge.

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.