Iso Glute Bridge with Kettlebell Chest Expander
Isometric glute bridge combined with a kettlebell chest-expander pattern for simultaneous lower- and upper-body work.
Glutes & HipsIntermediateStrengthIsometric
At a glance
| Muscles worked | Primary: glutes. Secondary: hamstrings, chest, shoulders, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Isometric |
| Sets & reps | 4 sets × 15 reps |
| Estimated calories burned | ~28 kcal |
How to do it
- Set up in a glute bridge and hold the top position.
- While holding the bridge, move the kettlebell in a chest-expander pattern.
- Keep the glutes tightly squeezed and hips high.
- Maintain tension throughout.
- Complete 4 sets of 15 reps/holds.
Equipment
- Kettlebell
Coaching tips
Benefits
Isometric glute bridge combined with a kettlebell chest-expander pattern for simultaneous lower- and upper-body work.
Common mistakes
Avoid dropping the hips or losing the expander control.
Make it harder
Increase kettlebell weight or hold time.
Make it easier
Perform the bridge without the expander.
Breathing
Breathe steadily during the hold; exhale on the expander movement.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 1 sets × 20sGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.