How to do the Kettlebell Glute Bridge
- Lie on your back, kettlebell on your hips, feet flat on the floor.
- Bend your knees and push through your heels, lifting your hips upward.
- Extend your hips until your body forms a straight line from your knees to your chest.
- Slowly lower your hips back towards the floor, feeling a stretch in your glutes.
Full technique — 6 steps
- Lie on your back on the floor with a kettlebell resting on your hips.
- Bend your knees, plant your feet flat about hip width apart, and hold the kettlebell in place with both hands.
- Tighten your stomach, lower your chin slightly toward your chest, and keep your ribs in line with your pelvis.
- Drive through your heels and extend your hips until your torso and thighs form a straight line.
- At the top, squeeze your glutes hard without arching your lower back or flaring your ribs.
- Lower your hips under control until your glutes return close to the floor, then begin the next rep.
Common mistakes
- Overarching the lower back at top
- Feet placed too far forward
- Pushing through the toes
- Letting knees collapse inward
- Stopping short of full hip extension
Form cues
- Keep shins nearly vertical
- Chin slightly toward chest
- Finish with glutes
- Keep kettlebell close
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Dumbbell Glute Bridge Same level
- Staggered Stance Dumbbell Glute Bridge Easier
Barbell
No equipment
- Feet Elevated Glute Bridge Easier
- Bodyweight Hip Thrust Easier
Weight plates
- Plate Good Morning Easier
- Plate Romanian Deadlift Easier
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Kettlebell Hip Thrust
- Easier Kettlebell Deadlift
- This exercise Kettlebell Glute Bridge
- Harder Single Leg Kettlebell Hip Thrust
- Harder Kettlebell Swing
Too hard for now? Start with the Kettlebell Deadlift.
Quick answers
What muscles does the Kettlebell Glute Bridge work?
Primary: Glutes 10/10. Also works: Hamstrings 6/10, Quads 3/10, Hip adductors 3/10.
How many sets and reps of the Kettlebell Glute Bridge?
Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Kettlebell Glute Bridge?
Dumbbells: Dumbbell Glute Bridge, Staggered Stance Dumbbell Glute Bridge. Barbell: Feet Elevated Staggered Stance Barbell Glute Bridge, Barbell Kneeling Squat. No equipment: Feet Elevated Glute Bridge, Bodyweight Hip Thrust. Weight plates: Plate Good Morning, Plate Romanian Deadlift.
What is an easier version of the Kettlebell Glute Bridge?
Kettlebell Deadlift (Beginner), Kettlebell Hip Thrust (Beginner).
What is a harder version of the Kettlebell Glute Bridge?
Single Leg Kettlebell Hip Thrust (Intermediate), Kettlebell Swing (Intermediate).
