Kettlebell Single Leg Glute Bridge Pullover
Target glutes and lats simultaneously with this advanced combo that challenges stability and coordination.
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
- 1Setup
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.
- 2
Drive through the planted heel to raise your hips into a single-leg bridge while simultaneously lowering the kettlebell overhead toward the floor.
- 3
Pause briefly with hips fully extended and arms reaching behind you, feeling the stretch in your lats.
- 4
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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