Kettlebell Single Leg Glute Bridge Pullover

1. Lie on your back holding a kettlebell by the horns with both hands above your chest, arms straight.
2. Bend one knee with the foot flat near your glutes and extend the other leg straight.
3. Brace your core and press your lower back gently into the floor.
4. Drive through the planted heel to lift your hips until your body forms a straight line from knee to shoulder.
5. With hips held high, lower the kettlebell back over your head in a slow arc toward the floor.
6. Stop when your arms are near ear level or before your ribs flare, then pull the bell back over your chest.
7. Lower the hips with control, complete your reps on one leg, and switch sides.

Common Mistakes

• Hips dropping on one side: The free side tends to sag, which shifts work off the working glute. Keep both hip bones level as if balancing a glass on your belly.
• Ribs flaring overhead: Taking the bell too far overhead arches the lower back. Stop the pullover as soon as your ribs start to lift.
• Pushing through the toes: Driving from the toes shifts work to the quads. Press through the heel and lift your toes slightly if needed.
• Bent arms on pullover: Bending the elbows turns the pullover into a triceps extension. Keep a soft but fixed elbow bend through the arc.

Programming Tips

Program 2 to 3 sets of 8 to 12 reps per leg as an accessory near the end of a lower body or full body session, or as a glute activation drill in the warm-up with lighter loads. It combines hip extension with an overhead reach, training the glutes to hold position while the core resists extension, which helps lifters who arch during overhead work.

Start with 6 to 12 kg and focus on keeping the hips level and still while the bell moves, adding a bell size only once you can pause two seconds at the bottom of each pullover. Keep the working foot close enough that the shin is vertical at the top. The most common fault is the hips sagging as the bell goes overhead; fix it by squeezing the glute harder and shortening the pullover range.

Common Questions

What does the glute bridge pullover work?

It works the glutes and hamstrings through the bridge and the lats, triceps and core through the pullover. The combination trains the body to stay stable while the arms move.

Is the single leg glute bridge better than the regular glute bridge?

It is harder and more targeted per side, and it exposes imbalances between legs. The two-leg bridge allows heavier loading.

How heavy should the kettlebell be for a bridge pullover?

Use a light to moderate bell, often 6 to 12 kg, since the overhead arc is the limiting factor. If your back arches, go lighter.

Is the bridge pullover safe for lower back pain?

It can be helpful if you keep the core braced and limit the overhead range. Stop the pullover when your lower back starts to arch.