Kettlebell Pullover to Glute Raise
The kettlebell pullover to glute raise combines a lat-focused pullover with a glute bridge to target both the upper back and posterior chain in a single floor exercise. It develops lat flexibility and strength while also building glute and hamstring power.
How to do it
- Lie on your back with your knees bent and feet flat on the floor, holding a kettlebell with both hands above your chest.
- Lower the kettlebell back over your head in a pullover motion until you feel a stretch in your lats.
- Return the kettlebell above your chest, then simultaneously raise your hips off the ground into a glute bridge.
- Lower your hips back to the ground, then repeat the pullover.
- Continue for the desired number of repetitions.
Form cues
- Keep your lower back gently pressed into the floor.
- Move the kettlebell in a slow, controlled arc.
- Squeeze your glutes firmly at the top of the bridge.
- Breathe out as you lift your hips and pull.
Breathing: Inhale as you lower the kettlebell overhead, and exhale as you return it and lift your hips into the bridge.
Common mistakes
- Arching the lower back during the pullover can strain the spine, so keep your core lightly braced.
- Rushing the transition causes momentum to take over, reducing work on your lats and glutes.
- Hyperextending the hips at the top of the bridge puts pressure on the lower back rather than targeting the glutes.
Muscles worked
Primary: lats. Secondary: glutes, hamstrings, core, triceps.
Suggested sets & reps
Get fitter
3 sets x 10 reps, rest 60 seconds
Lose weight
3 sets x 10-12 reps, rest 60 seconds
Build muscle
3-4 sets x 8-10 reps, rest 90 seconds
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel shoulder discomfort during the overhead pullover, reduce the range of motion.
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
Where should I feel this exercise?
You should feel it stretching your upper back and lats during the pullover, and working your glutes and hamstrings during the bridge.
Can I do this without a kettlebell?
Yes, you can use a light dumbbell or a small weight plate for the pullover portion.
How heavy should the kettlebell be?
Start with a light weight to master the coordination between your upper and lower body before moving heavier.