Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Kettlebell
Kettlebell Single Leg Glute Bridge Pullover
Kettlebell Single Leg Glute Bridge Pullover is a beginner compound strength exercise that works the glutes (upper legs), with the hamstrings, shoulders and triceps assisting. It needs a kettlebell. A typical prescription is 3 sets of 8-12 reps per side, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Kettlebell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
- Chest · Pectoralis Major
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Shoulders · Deltoids
- Triceps · Triceps Brachii
How to do Kettlebell Single Leg Glute Bridge Pullover
- 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.
- 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.
- Lower your hips back to the floor while bringing the kettlebell back to the starting position.
- 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.
Kettlebell Single Leg Glute Bridge Pullover alternatives
More glutes exercises
Kettlebell Single Leg Glute Bridge Pullover FAQ
What muscles does Kettlebell Single Leg Glute Bridge Pullover work?
Kettlebell Single Leg Glute Bridge Pullover mainly works the glutes in the upper legs (gluteus maximus, gluteus mideus and Pectoralis Major). The hamstrings, shoulders and triceps work as secondary muscles.
What equipment do you need for Kettlebell Single Leg Glute Bridge Pullover?
You need a kettlebell.
How many sets and reps of Kettlebell Single Leg Glute Bridge Pullover should I do?
Start with 3 sets of 8-12 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kettlebell Single Leg Glute Bridge Pullover good for beginners?
Yes. Kettlebell Single Leg Glute Bridge Pullover is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Kettlebell Single Leg Glute Bridge Pullover 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 Single Leg Glute Bridge Pullover?
Other exercises for the glutes include Dumbbell Single Leg Glute Bridge, Plate Glute Bridge to Pullover, Chair Elevated Single Leg Glute Bridge and Dumbbell Feet Elevated Single Leg Glute Bridge.
For developers
Use Kettlebell Single Leg Glute Bridge Pullover 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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_NLWVUN" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_NLWVUN", "name": "Kettlebell Single Leg Glute Bridge Pullover", "model": "male", "target": "Glutes", "equipment": "Kettlebell", "media": { "mp4": "https://…/ex_NLWVUN/mp4-720.mp4?…", "poster": "https://…/ex_NLWVUN/poster.jpg?…" } }