This exercise effectively targets the gluteus maximus and hamstrings, using a kettlebell to add resistance for powerful hip extension and glute development.
What this exercise works
Muscles
gluteus maximus · hamstrings · quadriceps
Goals
hypertrophy · strength
Equipment
Kettlebell
Category
Strength
Difficulty
beginner
Demonstration
Step 1
Step 2
How to perform the movement
Sit on the floor with your upper back against a bench, knees bent, and feet flat.
Place a kettlebell across your hips, holding it securely with both hands.
Drive through your heels, lifting your hips off the floor until your body forms a straight line from shoulders to knees.
Squeeze your glutes forcefully at the top of the movement.
Slowly lower your hips back down to the starting position with control.
Technique cues and common mistakes
Keep your chin tucked towards your chest to maintain a neutral spine.
Focus on pushing through your heels to maximize glute activation.
Ensure your knees track in line with your toes throughout the movement.
Control the eccentric phase, resisting the weight as you lower your hips.
From guide to workout
Put this exercise into your week
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