Kettlebell single leg glute bridge pullover

Category

Legs

Difficulty

Advanced

Equipment

Kettlebells

Primary muscles

Gluteus Maximus, Gluteus Mideus, Pectoralis Major

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Deltoids, Triceps Brachii

How to do it

1. Lie on your back with your knees bent and feet flat on the floor, holding a kettlebell with both hands extended straight on the floor. Extend your right leg upwards bent at 90 degrees.
2. Press through your left heel to lift your hips off the floor, forming a straight line from your shoulders to your left knee. Simultaneously, extend the kettlebell overhead with both arms, keeping a slight bend in your elbows.
3. Lower your hips back to the floor while bringing the kettlebell back to the starting position.
4. Repeat for the desired number of repetitions, then switch to your left leg extended and perform the same motion.

Form tips

• Lower the kettlebell and your hips in a controlled manner to prevent any sudden movements or loss of balance.
• Focus on squeezing your glutes at the top of the bridge for maximum activation.
• Inhale as you lower your hips and the kettlebell, and exhale as you lift them.