Kettlebell Hold Glute Bridge with Resistance Band
The kettlebell hold glute bridge with resistance band adds a kettlebell for hip loading and a resistance band to increase hip abductor engagement during the bridge. It targets the glutes with secondary emphasis on the hamstrings and outer hips, making it an effective combined glute exercise.
How to do it
- Place a resistance band just above your knees and lie on your back with knees bent and feet flat on the floor.
- Hold a kettlebell on your hips with both hands.
- Push your knees outward against the band and drive your hips upward by squeezing your glutes.
- Hold at the top for a moment, then lower your hips back toward the ground with control.
- Repeat for the desired number of repetitions.
Form cues
- Keep constant outward pressure on the band throughout the movement.
- Drive through your heels to lift your hips.
- Squeeze your glutes hard at the top position.
- Lower your hips with control without resting completely until the set finishes.
Breathing: Inhale as you lower your hips toward the floor, and exhale firmly as you drive your hips upward.
Common mistakes
- Letting the knees cave inward, which reduces engagement of the outer glutes and stresses the knee joints.
- Arching the lower back at the top, which shifts the work away from the glutes and onto the spine.
- Rushing the descent, which misses out on the muscle-building benefits of the lowering phase.
Muscles worked
Primary: glutes. Secondary: hamstrings, hip abductors, core.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 75 seconds
Lose weight
3 sets x 12-15 reps, rest 60 seconds
Build muscle
3-4 sets x 8-12 reps, rest 90 seconds
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel sharp lower back pain, ease off and reduce the weight.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if I feel this in my lower back instead of my glutes?
You are likely lifting your hips too high or arching your spine. Focus on tucking your pelvis slightly under and driving straight up through your heels.
Where should the resistance band be placed?
Position the band just above your knee joints. Placing it directly on the knee joint can cause discomfort.
How often can I do this exercise in a week?
2 to 3 times per week with at least a day of rest in between is plenty for most beginners.