Kettlebell Glute Bridge

Category

Legs

Difficulty

Intermediate

Equipment

Kettlebells

Primary muscles

Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Rectus Abdominis, Erector Spinae

How to do it

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place a kettlebell horizontally across your hips, holding it securely with both hands.
2. Engage your core and glutes, and press through your heels to lift your hips towards the ceiling. Your body should form a straight line from your shoulders to your knees.
3. Squeeze your glutes hard at the top of the movement, holding for a brief moment while keeping the kettlebell stable on your hips.
4. Lower your hips back to the starting position in a controlled manner without letting your glutes fully rest on the floor. Repeat for the desired number of repetitions.

Form tips

• Press through your heels, not your toes, to maximize glute activation.
• Avoid hyperextending your lower back at the top; stop when your hips are in line with your knees and shoulders.
• Keep the kettlebell centred on your hip crease and grip it firmly to prevent it from rolling.