Glute Bridge (Kettlebell)

A lower body isolation exercise where a kettlebell is held on your hips as you drive your hips upward, targeting the glutes and improving hip extension.

Instructions

1. Lie on your back on the floor with knees bent and feet flat, positioned hip-width apart.
2. Place a kettlebell across your hips, holding it securely with both hands.
3. Drive through your heels to lift your hips toward the ceiling, extending through your glutes.
4. Pause at the top where your shoulders, hips, and knees form a straight line.
5. Squeeze your glutes maximally at the peak of the movement before lowering.
6. Lower your hips back down to the ground in a controlled manner and repeat.

Tips

• Focus on squeezing your glutes intensely at the top of each repetition for maximum activation.
• Drive through your heels rather than your toes to maintain proper glute engagement.
• Keep your core braced throughout to protect your lower back from excessive arching.
• Full range of motion at the bottom position improves stretch and overall glute development.
• Increase difficulty by using heavier kettlebells or pausing longer at the top of each rep.