Kettlebell Single-Leg Glute Bridge Pullover
Strengthen your glutes and core! This challenging exercise combines a single-leg glute bridge with a kettlebell pullover for a full-body workout.
The Kettlebell Single-Leg Glute Bridge Pullover mainly works the glutes & hips and core, with help from the hamstrings. You'll need: kettlebells.
Required Equipment
Kettlebell Single-Leg Glute Bridge Pullover Muscles Worked
Primary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Kettlebell Single-Leg Glute Bridge Pullover Variations and Alternatives
How to do the Kettlebell Single-Leg Glute Bridge Pullover
Lie on your back with your knees bent and feet flat on the floor.
Hold a kettlebell by the handle with both hands directly above your chest, arms straight.
Raise one leg off the floor, keeping the knee bent at a 90-degree angle.
Push through the heel of your grounded foot to lift your hips up, forming a straight line from your shoulders to your knee, engaging your glutes and core. This is your starting bridged position.
While keeping your hips raised, slowly lower the kettlebell over and beyond your head, keeping your arms straight throughout the movement.
Bring the kettlebell back to the starting position above your chest.
Perform the desired number of repetitions while maintaining the single-leg bridge, then lower your hips to the starting position.
Repeat the exercise with the opposite leg raised.
Make sure to perform all movements in a controlled manner, focusing on muscle engagement and proper form. Keep your hips stable and avoid any sagging to maximize the effectiveness of the glute bridge. Ensure that you select an appropriate weight for the kettlebell to execute the pullover safely.
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Kettlebell Single-Leg Glute Bridge Pullover FAQs
What muscles does the Kettlebell Single-Leg Glute Bridge Pullover work?
The Kettlebell Single-Leg Glute Bridge Pullover mainly works the glutes & hips and core, with help from the hamstrings. The main muscles are the gluteus maximus and rectus abdominis.
What equipment do you need for the Kettlebell Single-Leg Glute Bridge Pullover?
Kettlebells.
What workout day should the Kettlebell Single-Leg Glute Bridge Pullover go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kettlebell Single-Leg Glute Bridge Pullover variations and alternatives?
Similar exercises include the Kettlebell Pullover Dead Bug, Kettlebell Leg Raise, Kettlebell Single-Leg Deadlift and Kettlebell Bench Single-Leg Glute Bridge.
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