How to do the Single Leg Kettlebell Glute Bridge Pullover
- Lie on your back, bend one knee, foot flat, and lift the other leg.
- Hold the kettlebell with both hands, arms straight overhead on the floor.
- Lift your hips as you bring the kettlebell over your chest.
- Lower your hips and the kettlebell back to the floor together.
- Finish reps, then switch sides.
Full technique — 8 steps
- Lie on your back with one knee bent, foot flat, and the other leg lifted.
- Hold the lifted leg with the knee bent about 90 degrees and the thigh pointing up.
- Hold one kettlebell by the handle with both hands, arms straight overhead on the floor behind your head.
- Press through the planted heel to lift your hips as your straight arms bring the kettlebell up.
- Raise until the working hip reaches full extension without twisting or flaring the ribs.
- Finish with the kettlebell directly over your chest and your pelvis level.
- Lower your hips to the floor as the kettlebell returns overhead behind your head, arms straight.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Barbell
- Barbell Glute Bridge Same level
- Barbell Hip Thrust Harder
Suspension trainer
- Suspension Trainer Reverse Plank Hip Raise Same level
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.
