Kettlebell Bench Single-Leg Glute Bridge

Weighted Kettlebell Single Leg Bridge

- Flat bench or sturdy elevated surface

Positioning:

1. Starting Position: Sit on the floor with your back against the edge of a bench. Position the kettlebell on your hips.
2. Leg Positioning: Bend one knee and place that foot flat on the ground. The other leg will be extended straight out in front of you, about a foot off the ground.
3. Hand Placement: Hold the kettlebell with both hands resting on your hips.

Movement Instructions:

1. Activate Core: Engage your core muscles to stabilize your body.
2. Lift Hips: Press through the heel of the foot that is flat on the ground. Push your hips up towards the ceiling, lifting your hips as high as possible while keeping the extended leg off the ground.
3. Hold Position: At the top of the movement, your body should form a straight line from your shoulders to your knees. Hold this position for a moment and squeeze your glutes.
4. Lower Down: Slowly lower your hips back down towards the ground without letting your extended leg touch the floor.
5. Repeat: Perform the desired number of repetitions on one leg before switching to the other leg.

Tips:

- Start with 8-12 repetitions on each leg and progressively increase the weight of the kettlebell as your strength improves.
- Make sure to keep your shoulders relaxed and avoid shrugging them during the lift.
- If you're a beginner, you may wish to start without the kettlebell to master the movement first.