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Kettlebell Single-Leg Glute Bridge
Unilateral hip extension exercise placing a kettlebell on the pelvis with one leg lifted, targeting glutes and hamstrings to build lower body strength, stability, and correct imbalances; ideal for hypertrophy and injury prevention.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes
Secondary Muscles
Lower Back, Abs, Obliques
Popularity Score
6
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
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
4/10Erector Spinae
Abs
3/10Rectus Abdominis, Transverse Abdominis
Obliques
3/10External Obliques, Internal Obliques
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 over one hip and hold it with both hands; extend the opposite leg straight out.
- Brace your core and tuck your tailbone.
- Drive through the heel of your planted foot to lift your hips.
- Squeeze your glutes at the top to form a straight line from shoulders to knee.
- Keep your extended leg aligned with your torso.
- Hold briefly at the top.
- Lower your hips slowly back to the floor with control.
- Switch legs after completing reps on one side.
Coaching Tips
Form Cues
- Drive through heel
- Squeeze glutes hard
- Keep hips level
- Core tight
- Knees over heels
Breathing
Inhale as you lower your hips; exhale as you lift and squeeze your glutes, maintaining core brace.
Tempo
3-1-2
Range of Motion
Lower until hips touch the floor; lift until body forms a straight line from shoulders through hips to knee without arching the back.
Safety
Safety Notes
- Avoid if acute lower back pain exists
- Start with bodyweight to master form
- Secure kettlebell firmly to prevent falling
- Do not hyperextend hips
- Maintain neutral spine alignment
- Consult professional for hip or knee issues
Spotting
Spotting not typically required; use a partner to assist with kettlebell placement if needed, or perform bodyweight version for safety.
Common Mistakes
- Allowing hips to rotate or drop
- Arching lower back
- Pushing with non-working leg
- Letting kettlebell shift
- Hyperextending at top
When to Avoid
- Acute lower back injury
- Hip impingement
- Recent hamstring strain
Flexibility Needed
- Adequate hip extension range
- Ankle dorsiflexion for foot position
Build Up First
- Master basic glute bridge
- Proficient in bodyweight single-leg version
- Core stability competency
Also known as
Single-Leg Kettlebell Glute Bridge, Kettlebell One-Leg Hip Bridge, Unilateral Kettlebell Glute Bridge
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