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.
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.
Related Exercises
Kettlebell Kickstand One Leg Deadlift
Master the Kettlebell Kickstand One Leg Deadlift for improved balance, core stability, and unilateral strength.
Kettlebell Full Swing
Master the Kettlebell Full Swing to build explosive power and strength in your glutes, hamstrings, and shoulders.
Kettlebell Farmers Carry
Build core stability and grip strength with the Kettlebell Farmers Carry. This functional exercise improves posture, endurance, and overall body control.
Kettlebell Backward Lunge
Master the Kettlebell Backward Lunge to build powerful glutes, quads, and a strong core. This compound exercise enhances lower body strength and stability.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Barbell Lying Lifting (on hip)
Build powerful glutes and strengthen your posterior chain with the barbell hip thrust.
Track Kettlebell Single Leg Glute Bridge Pullover in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free