Videos
Instructions
- Lie on your back with both knees bent and both feet on the floor, one foot placed slightly forward.
- Hold a kettlebell over your pelvis with both hands.
- Push through the heel of the rear leg (closer to your glutes) to lift your hips off the floor.
- Raise your hips until your body forms a straight line from shoulders to knees.
- Lower your hips back to the floor in a controlled motion.
- Switch foot positions after completing the set to train the other side asymmetrically.
Technical Tips
- Keep the foot of the working leg closer to your glutes and drive through its heel.
- Engage your core to prevent lumbar hyperextension.
- Do not push through the forward foot; it provides minimal support only.
- Stabilize the kettlebell with both hands directly above the hips.
Breathing Tips
- Inhale before lifting.
- Exhale as you drive your hips up.
- Inhale again while lowering down with control.
Medical restrictions
- Lower back injuries or disc issues
- Recent hamstring strain
- Hip instability or labral pathology
The Kettlebell Offset Glute Bridge is an effective posterior chain exercise designed to emphasize glute activation while introducing asymmetry for improved balance and control. Unlike traditional glute bridges, this variation places one foot slightly forward, creating a unilateral loading effect that challenges each side of the body differently. The use of a kettlebell across the hips adds resistance, intensifying the muscle engagement without needing large equipment. It’s particularly useful for athletes and fitness enthusiasts aiming to correct lower-body imbalances, strengthen hip extension mechanics, and improve pelvic stability. The offset position subtly reduces the assistance from the forward leg, increasing the demand on the working glute. This movement is accessible, requiring minimal space and equipment, and is ideal for both home and gym environments. It is best performed in a controlled, deliberate manner to maximize effectiveness and reduce compensations. Switch foot positions between sets to ensure symmetrical training stimulus.
What is the purpose of the offset foot position in a glute bridge?
The offset foot position in a glute bridge increases the load on one glute at a time, promoting better muscle activation and balance correction between the left and right sides.
Should I feel the forward foot working in the offset glute bridge?
No, the forward foot should only provide minimal support. Most of the force should come from the heel of the closer leg pushing into the ground.
Is the Kettlebell Offset Glute Bridge good for glute isolation?
Yes, it effectively isolates the glutes, especially the gluteus maximus, while minimizing compensation from the hamstrings or lower back.
Can I do this exercise without a kettlebell?
Yes, you can perform a bodyweight version of the offset glute bridge, which still provides an asymmetrical load for targeted glute activation.