Kettlebell Glute Bridge
A floor-based hip extension movement using a kettlebell for resistance, primarily targeting the glutes to develop strength, power, and hypertrophy in the lower body.
About Exercise
Equipment
Kettlebell
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Abs
Popularity Score
8
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
Hamstrings
6/10Biceps Femoris
Abs
4/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Use longer rest for heavy strength sets, shorter for hypertrophy focus.
How to Perform
Lie supine on the floor with knees bent, feet flat, and heels close to the glutes. Center the kettlebell vertically over the hips or pelvis, securing it with both hands.
- Brace your core and drive your feet into the floor to initiate hip extension.
- Push the hips up until the torso and thighs form a straight line.
- Squeeze the glutes powerfully at the peak of the movement.
- Slowly and with control, lower the hips back down to the starting position.
- Repeat for the desired number of repetitions.
Coaching Tips
Form Cues
- Hips high and lock
- Squeeze glutes hard
- Ribs down/braced
- Feet flat on floor
Breathing
Inhale as you lower the hips, and powerfully exhale as you drive the hips upward, maintaining a tight core brace throughout.
Tempo
2-1-1
Range of Motion
Start with hips on the floor and finish with the hips fully extended, creating a straight line from the shoulders to the knees.
Safety
Safety Notes
- Avoid excessive weight if you cannot maintain a neutral spine.
- Ensure the kettlebell is secured to prevent it from rolling.
Spotting
Not required. The weight can be easily set down if needed.
Common Mistakes
- Lifting the hips too high and hyperextending the lower back.
- Failing to maintain core tension.
- Pushing mainly through the heels or toes.
When to Avoid
- Acute lower back pain
- Severe knee pain during bending
Build Up First
- Basic glute activation competency
Also known as
Kettlebell Hip Thrust, Flooring Hip Thrust
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