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Upper Legs · Kettlebell
Kettlebell Glute Bridge
Kettlebell Glute Bridge is a beginner compound strength exercise that works the glutes (upper legs), with the adductors and core assisting. It needs a kettlebell. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Kettlebell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · Gluteus Maximus, Gluteus Medius
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Adductors · Adductor Magnus, Adductor Longus, Adductor Brevis
- Core · Rectus Abdominis, Transversus Abdominis
How to do Kettlebell Glute Bridge
- Lie on your back with your knees bent and your feet flat on the floor. Hold a kettlebell securely across your hips with both hands.
- Press through your feet and lift your hips toward the ceiling.
- Continue lifting until your body forms a straight line from your shoulders to your knees, holding at the top.
- Lower your hips back to the floor with control, then repeat.
Form tips
- Press through your heels and midfoot as you lift your hips.
- Keep your hips level without rotating to either side.
- Squeeze your glutes at the top without arching your lower back.
- Exhale as you lift your hips and inhale as you lower them.
Kettlebell Glute Bridge alternatives
More glutes exercises
Kettlebell Glute Bridge FAQ
What muscles does Kettlebell Glute Bridge work?
Kettlebell Glute Bridge mainly works the glutes in the upper legs (Gluteus Maximus, Gluteus Medius, Biceps Femoris and Semitendinosus). The adductors and core work as secondary muscles.
What equipment do you need for Kettlebell Glute Bridge?
You need a kettlebell.
How many sets and reps of Kettlebell Glute Bridge should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kettlebell Glute Bridge good for beginners?
Yes. Kettlebell Glute Bridge is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Kettlebell Glute Bridge burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Kettlebell Glute Bridge?
Other exercises for the glutes include Dumbbell Glute Bridge, Glute Bridge Bodyweight, Barbell Glute Bridge and Resistance Band Glute Bridge.
For developers
Use Kettlebell Glute Bridge in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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