Kettlebell Glute Bridge
Kettlebell-loaded hip bridge that targets glutes and hamstrings to build posterior chain strength and hip stability; commonly progressed by increasing weight or adding pauses.
About Exercise
Equipment
Kettlebell
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
8/10Biceps Femoris
Abs
5/10Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie on your back on the floor with knees bent and feet flat, hip-width apart. Place a kettlebell on your pelvis and hold it with both hands.
- Brace your core and tilt pelvis to flatten lower back.
- Press through heels to lift hips, squeezing glutes.
- Form a straight line from shoulders to knees at the top.
- Hold the squeeze for one second.
- Lower hips slowly with control.
- Repeat for reps.
Coaching Tips
Form Cues
- Drive through heels
- Squeeze glutes hard
- Keep core tight
- Avoid arching back
- Maintain neutral spine
Breathing
Inhale as you lower your hips; exhale as you lift and squeeze.
Tempo
2-1-2
Range of Motion
Lift hips until shoulders, hips, and knees align in a straight line; lower until hips lightly touch the floor.
Safety
Safety Notes
- Avoid if acute lower back pain exists
- Use padding under kettlebell for comfort
- Prioritize form over heavier weight
- Stop if back discomfort occurs
Spotting
Spotting not required; use lighter weight if needed for stability.
Common Mistakes
- Hyperextending lower back
- Letting kettlebell shift
- Pushing with hamstrings only
- Rushing the lowering phase
- Not engaging core
When to Avoid
- Acute lower back injury
- Hip impingement
Flexibility Needed
- Adequate hip extension range
- Ankle dorsiflexion for foot positioning
Build Up First
- Mastery of bodyweight glute bridge
- Basic core bracing ability
Also known as
KB Glute Bridge, Weighted Glute Bridge, Kettlebell Hip Bridge
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