Plate Glute Bridge Pullover — how to, muscles worked, alternatives

How to do the Plate Glute Bridge Pullover

Lie on your back, knees bent, plate held over your chest.
Lift your hips into a bridge and hold them there.
Lower the plate behind your head, arms nearly straight.
Pull it back over your chest, keeping your hips up.

Full technique — 7 steps

Lie on your back with knees bent and feet flat on the floor about hip width apart.
Hold a weight plate by its rim with both hands, arms straight over your chest.
Press through your heels to lift your hips until your torso and thighs form a straight line.
Keep your hips raised and lower the plate behind your head with your elbows nearly straight.
Stop when your arms are overhead in line with your torso, without arching your lower back.
Pull the plate back over your chest with straight arms, keeping your hips up.
Lower your hips to the floor only after the last rep.

Common mistakes

Bending the elbows during the pullover
Letting hips sag between reps
Overarching the lower back
Stopping short of overhead stretch
Letting ribs flare forward

Form cues

Arms stay long
Keep ribs down overhead
Keep hips up
Squeeze glutes throughout
Drive through heels

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Dumbbells

Stability Ball Dumbbell Pullover with Hip Extension Harder

Machine

Ski Erg Reverse Lunge Pull Harder

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

This exercise Plate Glute Bridge Pullover Intermediate
Harder Kettlebell Glute Bridge Pullover Intermediate

Quick answers

What muscles does the Plate Glute Bridge Pullover work?

Primary: Lats 8/10. Also works: Mid chest 5/10, Triceps 4/10, Glutes 5/10, Hamstrings 4/10.

When should I do the Plate Glute Bridge Pullover in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

How many sets and reps of the Plate Glute Bridge Pullover?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.