Best Kettlebell Exercises for Hips

Training the hips with kettlebells comes down to choosing movements that genuinely load this area rather than just including kettlebells in a workout incidentally. The exercises below specifically target the hips: Kettlebell Clean, Kettlebell Snatch, Turkish Get-Up, Kettlebell High Pull, Kettlebell Figure 8, Kettlebell Woodchopper.

Why kettlebells for hips?

Kettlebells are particularly effective for training the hips because the offset center of mass creates a constant stabilization demand that dumbbells and barbells do not replicate in the same way. While machines isolate the hips more precisely, kettlebell movements build strength in the context of real movement patterns — meaning the strength you build is more likely to carry over to athletic performance and daily life than machine-based isolation work.

Best kettlebell exercises for hips

Training the hips with kettlebells comes down to choosing movements that genuinely load this area rather than just including kettlebells in a workout incidentally. The exercises below specifically target the hips: Kettlebell Clean, Kettlebell Snatch, Turkish Get-Up, Kettlebell High Pull, Kettlebell Figure 8, Kettlebell Woodchopper.

The kettlebell clean is a movement that brings the kettlebell from the floor or a swing into the racked position at the shoulder in one motion, making it one of the more effective choices for targeting the hips with a single kettlebell. The kettlebell snatch is an explosive movement taking the kettlebell from the floor or a swing all the way overhead in one continuous motion, making it one of the more effective choices for targeting the hips with a single kettlebell. The turkish get-up is a multi-step movement that takes you from lying on the ground to standing while keeping the kettlebell locked out overhead the entire time, making it one of the more effective choices for targeting the hips with a single kettlebell. The kettlebell high pull is a pulling movement off a swing that drives the elbow high and back, building explosive pulling power, making it one of the more effective choices for targeting the hips with a single kettlebell. The kettlebell figure 8 is a movement where the kettlebell is passed between and around the legs in a figure-eight pattern, building grip and coordination, making it one of the more effective choices for targeting the hips with a single kettlebell.

Full exercise list: Kettlebell Clean, Kettlebell Snatch, Turkish Get-Up, Kettlebell High Pull, Kettlebell Figure 8, Kettlebell Woodchopper.

How to program these exercises

For the hips specifically, the right programming approach depends on your goal. If building strength in this muscle group is the priority, lower reps with heavier weight and full recovery between sets produces the best results. If you are more focused on muscular endurance or fat loss, higher rep ranges with shorter rest periods challenge the hips in a different way. A well-rounded program typically includes both.

Beginner note

If you are new to kettlebell training, start with the beginner-rated movements on this list before progressing to more complex exercises. Building a foundation in the simpler movements teaches your body the correct muscle activation patterns and significantly reduces the risk of injury when you move on to more demanding variations.

This information is for general educational purposes. Consult a doctor before starting any new exercise program.