Kettlebell Single Leg Glute Bridge Pullover

Muscles worked

Setup

1. Lie flat on your back with your knees bent and feet hip-width apart, holding a kettlebell by the horns directly over your chest.
2. Lift one foot off the ground, keeping that knee bent at a 90-degree angle or extending the leg straight for more challenge.
3. Drive through the heel of the planted foot to lift your hips into a bridge, creating a straight line from your shoulder to your knee.

How to do it

1. Inhale as you slowly lower the kettlebell behind your head in a controlled arc, keeping a slight bend in your elbows.
2. Lower the weight until your upper arms are parallel to your ears, ensuring your ribs stay tucked and your hips remain elevated.
3. Exhale and engage your lats and core to pull the kettlebell back to the starting position over your chest.
4. Maintain a steady tempo of 2 seconds down and 1 second up, completing all reps on one leg before switching sides.

Form checklist

• Keep your hips level and square to the ceiling; do not let the unsupported hip sag.
• Maintain a neutral spine by bracing your abs to prevent your lower back from arching as the weight goes overhead.
• Ensure the weight is driven through the heel of the planted foot, not the toes.
• Keep your neck relaxed and your gaze toward the ceiling.

Pro tips

• Focus on the 'lat-to-glute' connection; feel the diagonal tension across your torso as you pull the weight back up.
• Squeeze the kettlebell horns inward to increase pectoral and tricep activation throughout the movement.

Make it harder

• Extend the non-working leg straight out so it is parallel to the floor to increase the lever length and core demand.
• Perform the movement with a slow 3-second eccentric (lowering) phase to maximize time under tension.

Frequently asked

What muscles does the kettlebell single leg glute bridge pullover work?

The kettlebell single leg glute bridge pullover primarily targets the glutes, hamstrings, and lats, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the kettlebell single leg glute bridge pullover?

The kettlebell single leg glute bridge pullover uses kettlebell.

Is the kettlebell single leg glute bridge pullover good for beginners?

The kettlebell single leg glute bridge pullover is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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