Kettlebell Single Leg Glute Bridge Pullover
Target glutes and lats simultaneously with this advanced combo that challenges stability and coordination.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Description
A compound exercise that targets the hamstrings, glutes, and core, with a secondary focus on the lats and shoulders. This exercise involves balancing on one leg while performing a glute bridge and a kettlebell pullover.
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How to do Kettlebell Single Leg Glute Bridge Pullover
- 01Setup
Lie on your back with knees bent and feet flat. Hold a kettlebell by the horns over your chest with arms extended. Lift one foot off the floor.
- 02
Drive through the planted heel to raise your hips into a single-leg bridge while simultaneously lowering the kettlebell overhead toward the floor.
- 03
Pause briefly with hips fully extended and arms reaching behind you, feeling the stretch in your lats.
- 04
Pull the kettlebell back over your chest while lowering your hips with control. Keep the raised leg stable throughout.
Tips
- Squeeze your glute hard at the top of the bridge to maximize activation and maintain hip stability.
- Keep your ribs down as you lower the kettlebell overhead to prevent your back from arching excessively.
- Start with a light weight to coordinate the bridge and pullover timing before progressing.
Common mistakes
- Letting the hips drop during the pullover phase reduces glute engagement; maintain the bridge throughout the arm movement.
- Hyperextending the lower back when reaching overhead puts stress on the spine; only lower the weight as far as your mobility allows.
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Get Ellim — FreeQuestions
What muscles does Kettlebell Single Leg Glute Bridge Pullover work?
Kettlebell Single Leg Glute Bridge Pullover primarily targets Gluteus Maximus, Latissimus Dorsi.
Is Kettlebell Single Leg Glute Bridge Pullover good for beginners?
Kettlebell Single Leg Glute Bridge Pullover is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Kettlebell Single Leg Glute Bridge Pullover?
You need Kettlebell to perform Kettlebell Single Leg Glute Bridge Pullover. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Kettlebell Single Leg Glute Bridge Pullover?
Squeeze your glute hard at the top of the bridge to maximize activation and maintain hip stability. Keep your ribs down as you lower the kettlebell overhead to prevent your back from arching excessively. Start with a light weight to coordinate the bridge and pullover timing before progressing.
What are common mistakes when doing Kettlebell Single Leg Glute Bridge Pullover?
Letting the hips drop during the pullover phase reduces glute engagement; maintain the bridge throughout the arm movement. Hyperextending the lower back when reaching overhead puts stress on the spine; only lower the weight as far as your mobility allows.
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Free · iPhone only · Available on the App Store