Hip Thruster with Kettlebell Chest Expander
Hip thrust combined with a kettlebell chest expander for powerful glute work and upper-body opening.
Glutes & HipsIntermediateStrengthCompound
At a glance
| Muscles worked | Primary: glutes. Secondary: hamstrings, chest, shoulders, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Compound |
| Sets & reps | 4 sets × 15 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Set up for a hip thrust holding a kettlebell.
- Drive the hips upward while moving the kettlebell in a chest-expander pattern.
- Squeeze the glutes hard at the top.
- Lower with control.
- Complete 4 sets of 15 reps.
Equipment
- Kettlebell
- Bench optional
Coaching tips
Benefits
Hip thrust combined with a kettlebell chest expander for powerful glute work and upper-body opening.
Common mistakes
Avoid overarching the lower back or losing control of the kettlebell.
Make it harder
Increase kettlebell weight or pause at the top.
Make it easier
Perform the hip thrust without the expander.
Breathing
Exhale as you thrust and expand, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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