One Arm Kettlebell Floor Glute Bridge Press

A combined glute bridge and single-arm floor press, training the glutes and chest in one movement.

How to do it

1. Lie on your back with knees bent and feet flat on the floor.
2. Hold a kettlebell in one hand at your shoulder.
3. Drive your hips up into a glute bridge.
4. Press the kettlebell straight up toward the ceiling.
5. Lower the kettlebell and your hips with control.
6. Complete reps on one side, then switch.

Tips

• Hold the bridge steady at the top while pressing.
• Keep your wrist straight and stacked under the kettlebell.
• Extend your free arm along the floor for extra stability.

Muscles

Primary: Glutes (max), Chest

Secondary: Front deltoid, Hamstrings, Triceps