# Single Leg Kettlebell Glute Bridge Pullover

A single-leg glute bridge combined with a two-hand kettlebell pullover. Your glutes lift your hips while straight arms bring the kettlebell from behind your head to over your chest, adding lat and chest work.

- Intermediate · Compound
- Equipment: Kettlebell
- HD video: https://media.seto.fit/exercises/kettlebell-single-leg-glute-bridge-pullover/video/male.mp4
- HTML: https://seto.fit/exercises/single-leg-kettlebell-glute-bridge-pullover/

## Muscles worked

- Glutes: 9/10
- Lats: 7/10
- Hamstrings: 6/10
- Mid chest: 5/10
- Abs: 5/10
- Triceps: 4/10
- Hip flexors: 3/10

## How to do the Single Leg Kettlebell Glute Bridge Pullover

1. Lie on your back, bend one knee, foot flat, and lift the other leg.
2. Hold the kettlebell with both hands, arms straight overhead on the floor.
3. Lift your hips as you bring the kettlebell over your chest.
4. Lower your hips and the kettlebell back to the floor together.
5. Finish reps, then switch sides.

### Full technique — 8 steps

1. Lie on your back with one knee bent, foot flat, and the other leg lifted.
2. Hold the lifted leg with the knee bent about 90 degrees and the thigh pointing up.
3. Hold one kettlebell by the handle with both hands, arms straight overhead on the floor behind your head.
4. Press through the planted heel to lift your hips as your straight arms bring the kettlebell up.
5. Raise until the working hip reaches full extension without twisting or flaring the ribs.
6. Finish with the kettlebell directly over your chest and your pelvis level.
7. Lower your hips to the floor as the kettlebell returns overhead behind your head, arms straight.
8. Finish all reps on one side, then switch legs and repeat.

## Common mistakes

- Pelvis rotating during the lift
- Bending the elbows during the pullover
- Stopping short of full hip extension
- Overarching the lower back
- Letting the free leg drift

## Form cues

- Drive through the heel
- Keep pelvis level
- Arms stay long
- Keep ribs down overhead
- Hips and arms move together

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3 sets of 10–12 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

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

- **Barbell**: [Barbell Glute Bridge](https://seto.fit/exercises/glute-bridge-barbell/), [Barbell Hip Thrust](https://seto.fit/exercises/barbell-hip-thrust/)
- **Suspension trainer**: [Suspension Trainer Reverse Plank Hip Raise](https://seto.fit/exercises/suspension-trainer-reverse-plank-hip-raise/)

## Quick answers

### What muscles does the Single Leg Kettlebell Glute Bridge Pullover work?

Primary: Glutes 9/10, Lats 7/10. Also works: Hamstrings 6/10, Mid chest 5/10, Triceps 4/10, Abs 5/10.

### When should I do the Single Leg Kettlebell Glute Bridge Pullover in a workout?

Accessory. Goes after the main lifts. ≈ 10 min with rest.

### How many sets and reps of the Single Leg Kettlebell Glute Bridge Pullover?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3 sets of 10–12 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.

### What can I do instead of the Single Leg Kettlebell Glute Bridge Pullover?

Barbell: Barbell Glute Bridge, Barbell Hip Thrust. Suspension trainer: Suspension Trainer Reverse Plank Hip Raise.

How we rate exercises: https://seto.fit/guides/methodology/

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