Video
Instructions
- Lie on your back with one knee bent and the other leg extended.
- Place a kettlebell on your pelvis and hold it securely with both hands.
- Press through the heel of the bent leg to lift your hips upward.
- Squeeze your glutes at the top, keeping your extended leg aligned with your torso.
- Lower your hips back to the ground in a controlled motion and repeat.
Technical Tips
- Keep your core engaged to avoid arching your lower back.
- Hold the kettlebell firmly to maintain balance and safety.
- Drive through your heel to maximize glute activation.
- Avoid letting your hips drop to one side during the lift.
Breathing Tips
- Inhale as you prepare and lower your hips.
- Exhale as you push your hips upward.
Restrizioni mediche
- Lower back pain or injury
- Hip joint injuries
- Severe knee pain or instability
How do I perform a Weighted Single Leg Glute Bridge safely?
To perform a Weighted Single Leg Glute Bridge safely, lie on your back with one knee bent and the other leg extended, place a kettlebell on your pelvis, hold it securely, engage your core, and push through your heel to lift your hips while keeping your extended leg aligned with your torso.
What are the benefits of Weighted Single Leg Glute Bridge?
The Weighted Single Leg Glute Bridge builds strong glutes, improves hip stability, corrects muscle imbalances, enhances balance, and increases lower body strength by adding resistance with a kettlebell for greater training stimulus.
Can I use a dumbbell instead of a kettlebell for this exercise?
Yes, you can use a dumbbell instead of a kettlebell for the Weighted Single Leg Glute Bridge by placing it on your pelvis and holding it securely to maintain the same resistance and training effect.
The Weighted Single Leg Glute Bridge is an advanced variation of the classic glute bridge that incorporates a kettlebell placed on the pelvis to increase resistance and enhance muscular activation. This exercise effectively isolates and strengthens the glutes, particularly the gluteus maximus, while also engaging the hamstrings and lower back for stability. Performing the movement unilaterally corrects muscle imbalances between the left and right sides of the body and improves hip stability, balance, and strength. Ideal for athletes and individuals seeking to increase lower body power, this exercise also supports injury prevention by enhancing functional hip extension and promoting proper glute activation patterns. It can be included in lower body, functional strength, and rehabilitation programs for optimal performance and aesthetics.