Video
Instructions
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Place a kettlebell on your hips, holding it securely with both hands.
- Engage your core and squeeze your glutes as you lift your hips off the ground.
- Pause briefly at the top with your body forming a straight line from shoulders to knees.
- Lower your hips slowly back to the floor in a controlled motion.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your feet flat and maintain knee alignment throughout the movement.
- Avoid arching your lower back at the top position.
- Drive through your heels, not your toes.
- Engage your core to stabilize the pelvis during the lift.
Breathing Tips
- Inhale at the bottom before initiating the lift.
- Exhale as you push your hips upward.
- Inhale again while lowering your hips back down.
Restrizioni mediche
- Lower back injuries or chronic pain
- Hip joint instability
- Recent abdominal surgery
Descrizione
The Kettlebell Glute Bridge is a beginner-friendly strength training exercise designed to activate and strengthen the glute muscles. By adding a kettlebell for resistance, this variation increases the intensity compared to the traditional bodyweight glute bridge. It’s highly effective for improving hip extension strength, correcting muscle imbalances, and building a solid foundation for more advanced lower body movements. This exercise is often included in functional training and rehabilitation programs because it targets the glutes without overloading the spine. It's ideal for athletes, beginners, and anyone looking to improve posture, stability, or glute development. The Kettlebell Glute Bridge also enhances core stability and posterior chain engagement, making it an excellent addition to warm-ups, conditioning circuits, or hypertrophy-focused leg days. Easy to set up and perform, it requires minimal equipment and space, making it suitable for home workouts and gym routines alike.
What muscles do Kettlebell Glute Bridges work?
Kettlebell Glute Bridges primarily target the glutes, especially the gluteus maximus, while also engaging the hamstrings, lower back, and core stabilizers.
Is the Kettlebell Glute Bridge good for beginners?
Yes, the Kettlebell Glute Bridge is an excellent exercise for beginners because it builds foundational glute strength with minimal risk of injury and requires simple setup.
How heavy should the kettlebell be for glute bridges?
Start with a light to moderate kettlebell, typically between 8–16 kg, and progressively increase as your glute strength improves while maintaining proper form.
Can I do glute bridges every day?
While glute bridges can be done frequently due to their low impact, 2–4 sessions per week with proper recovery is typically sufficient for muscle growth and strength gains.
What is the difference between a glute bridge and a hip thrust?
The glute bridge is performed on the floor, while the hip thrust is done with the upper back elevated on a bench, allowing a greater range of motion and higher loading potential.