Kettlebell glute workouts are an excellent way to build strength, tone muscles, and improve overall fitness. Whether you’re a beginner or an experienced lifter, incorporating kettlebell exercises that target the glutes can help you achieve a more toned, sculpted physique.
The Glutes Explained (Anatomy)
The glutes, also known as the gluteal muscles, are a group of three muscles located in the buttocks: the gluteus maximus, gluteus Medius, and gluteus minimums. These muscles play a vital role in stabilizing the pelvis and supporting the lower back, as well as helping with hip extension, abduction, and external rotation.
Training your glutes with kettlebells can be a great way to strengthen and tone these muscles. Workouts that involve kettlebells are known for their ability to activate multiple muscle groups at once, making them a highly effective tool for building strength and muscle mass in the glutes.
Additionally, many kettlebell exercises involve dynamic movements that require balance and coordination, which can help improve overall athletic performance.
Even for beginners kettlebell exercises can target the glutes, including kettlebell swings, goblet squats, deadlifts, hip thrusts, Bulgarian split squats, single-leg deadlifts, curtsy lunges, reverse lunges, and box step-ups. These exercises can be performed using a variety of different kettlebell weights and rep ranges, depending on your fitness level and specific training goals.
10 Kettlebell Exercise for Glute Workout
The glutes are the largest muscle group in the body and play a crucial role in daily activities such as walking, running, and jumping. Strong glutes not only enhance athletic performance but also help prevent injuries and lower back pain. Kettlebells are a great tool for building strong and shapely glutes due to their unique design, which allows for dynamic and functional movements. In this section, we will discuss the 5 best kettlebell exercises for glutes.
Kettlebell Swing
The kettlebell swing is a foundational exercise in your workout that targets the glutes, hamstrings, and lower back. It involves a powerful hip hinge movement that generates momentum and propels the kettlebell forward.
Here’s how to perform the kettlebell swing:
- Stand with feet shoulder-width apart and toes pointed slightly outward. Place the kettlebell on the ground between your feet.
- Hinge at the hips and grab the kettlebell with both hands. Keep your spine neutral, chest up, and shoulders back.
- Drive your hips forward and swing the kettlebell up to shoulder height. At the top of the swing, your arms should be fully extended, and the kettlebell should be weightless.
- Allow the kettlebell to swing back down between your legs, maintaining the hip hinge position. Repeat for 10-15 reps.
Benefits: The kettlebell swing is a full-body exercise that builds explosive power and endurance. It strengthens the glutes, hamstrings, and lower back, improves posture and balance, and burns a significant amount of calories. This exercise will also work your front delt. To learn more about kettlebell shoulder exercises, click here.
Kettlebell Goblet Squat
The goblet squat is a classic exercise that targets the glutes, quads, and core. Adding a kettlebell to the mix increases the resistance and challenges your balance and stability.
Here’s how to perform the kettlebell goblet squat:
- Hold the kettlebell by the horns, close to your chest. Stand with feet shoulder-width apart and toes pointed slightly outward.
- Lower your hips back and down, keeping your chest up and your weight on your heels. Go as low as you can without rounding your back or lifting your heels.
- Drive through your heels and push yourself back up to the starting position. Repeat for 10-15 reps.
Benefits: The kettlebell goblet squat is an excellent exercise for building lower body strength, mobility, and stability. It targets the glutes, quads, and core muscles and improves your squat form and technique.
Kettlebell Deadlift
The deadlift (not Romanian deadlift) is a compound kettlebell exercise in your workout, that targets the entire posterior chain, including the hamstrings, glutes, and lower back. The kettlebell deadlift is a variation that challenges your grip strength and balance.
Here’s how to perform the kettlebell deadlift:
- Stand with feet shoulder-width apart and toes pointed slightly outward. Place the kettlebell on the ground between your feet.
- Hinge at the hips and grab the kettlebell with both hands, palms facing in. Keep your spine neutral, chest up, and shoulders back.
- Drive through your heels and lift the kettlebell off the ground, keeping it close to your body. Keep your shoulders down and back, and your core engaged.
- Lower the kettlebell back down to the ground and repeat for 10-15 reps.
Benefits: The kettlebell deadlift is a highly effective exercise for building lower body strength, power, and stability. It targets the glutes, hamstrings, and lower back, improves grip strength, and enhances overall athletic performance.
Kettlebell Hip Thrust
The hip thrust or glute bridge is an isolation exercise that targets the glutes, hamstrings, and lower back. Adding a kettlebell to the mix increases the resistance and challenges your stability.
Here’s how to perform the kettlebell hip thrust:
- Sit on the ground with your back against a bench or step, knees bent, and feet flat on the ground with them placed wider than your hips. Place the kettlebell on your hips.
- Drive through your heels and lift your hips up until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top and hold for a second.
- Lower your hips back down to the ground and repeat for 10-15 reps.
Benefits: The kettlebell hip thrust is an effective exercise for building strong and shapely glutes. It targets the glutes, hamstrings, and lower back, improves hip mobility and stability, and helps alleviate lower back pain.
Kettlebell Bulgarian Split Squat
The Bulgarian split squat is a unilateral kettlebell exercise in your workout that targets the quads, core, and glutes. Adding a kettlebell to the mix increases the resistance and challenges your balance and stability.
Here’s how to perform the kettlebell Bulgarian split squat:
- Stand facing away from a bench or step with a kettlebell in your right hand. Place your left foot on the bench or step behind you, toes pointed down.
- Lower your body down until your right thigh is parallel to the ground, keeping your chest up and your weight on your right heel.
- Drive through your right heel and push yourself back up to the starting position. Repeat for 10-15 reps on each leg.
Benefits: The kettlebell Bulgarian split squat is a highly effective exercise for building lower body strength, stability, and balance. It targets the glutes, quads, and core muscles, improves single-leg strength and stability, and enhances athletic performance.
Kettlebell Single-Leg Deadlift
The kettlebell single-leg deadlift is a unilateral exercise to incorporate into your workout, that focuses on the glutes, hamstrings, and lower back. Adding a kettlebell to the mix increases the resistance and challenges your balance and stability.
Here’s how to perform the kettlebell single-leg deadlift:
- Hold a kettlebell in your right hand and stand on your left foot, with your right foot slightly off the ground.
- Hinge at the hips and lower the kettlebell towards the ground, keeping your back flat and your left knee slightly bent.
- Drive through your left heel and pull yourself back up to the starting position, squeezing your glutes at the top.
- Repeat for 10-15 reps on each leg.
Benefits: The kettlebell single-leg deadlift is a highly effective exercise for building lower body strength and improving balance and stability. It targets the glutes, hamstrings, and lower back, and enhances athletic performance.
Kettlebell Curtsy Lunge
The curtsy lunge is a lunge variation that targets the glutes, quads, and inner thighs. Adding a kettlebell to the mix increases the resistance and challenges your stability.
Here’s how to perform the kettlebell curtsy lunge:
- Hold a kettlebell in your right hand and stand with your feet hip-width apart.
- Step your right foot diagonally behind your left foot, keeping your left foot planted and your toes pointing forward.
- Lower your body down until your right knee touches the ground, keeping your chest up and your weight on your left heel.
- Drive through your left heel and push yourself back up to the starting position, squeezing your glutes at the top.
- Repeat for 10-15 reps on each leg.
Benefits: The kettlebell curtsy lunge is a highly effective exercise in your workout for building lower body strength and improving overall stability in the glutes. It targets the glutes, quads, and inner thighs, and improves mobility and flexibility in the hips.
Kettlebell Reverse Lunge
The reverse lunge is a lunge variation that targets the glutes, quads, and hamstrings. Adding a kettlebell to the mix increases the resistance and challenges your stability.
Here’s how to perform the kettlebell reverse lunge:
- Hold a kettlebell in each hand and stand with your feet hip-width apart.
- Step your right foot back and lower your body down until your left knee is bent at a 90-degree angle, keeping your chest up and your weight on your left heel.
- Drive through your left heel and push yourself back up to the starting position, squeezing your glutes at the top.
- Repeat for 10-15 reps on each leg.
Benefits: The kettlebell reverse lunge is a highly effective exercise in your workout for building lower body strength and improving overall stability in the glutes. It targets the glutes, quads, and hamstrings, and enhances athletic performance.
Kettlebell Box Step-Up
The box step-up is a unilateral exercise that targets the glutes, quads, and hamstrings. Adding a kettlebell to the mix increases the resistance and challenges your balance and stability.
Here’s how to perform the kettlebell box step-up:
- Hold a kettlebell in each hand and stand in front of a bench or step.
- Place your right foot on the bench or step and drive through your right heel to lift your body up, squeezing your glutes at the top.
- Lower your body back down to the ground and repeat for 10-15 reps on each leg.
Benefits: The kettlebell box step-up is a highly effective exercise for building lower body strength and improving balance and stability.
Full Butt Workout
Warm-up
Start your kettlebell workout with a 5-10 minute glute warm-up to get your heart rate up and prepare your muscles for the exercises. You can do light cardio exercises like jogging in place, jumping jacks, or dynamic stretching.
Workout
1. Kettlebell Swing:
- 4 sets x 15 reps
2. Goblet Squat:
- 3 sets x 12 reps
3. Deadlift:
- 4 sets x 10 reps
4. Hip Thrust:
- 3 sets x 12 reps (you can place a kettlebell on your hips for added resistance)
5. Bulgarian Split Squat:
- 3 sets x 10 reps per leg
6. Single Leg Deadlift:
- 3 sets x 10 reps per leg (hold a kettlebell in one hand for balance and added resistance)
7. Curtsy Lunge:
- 3 sets x 12 reps per leg (hold a kettlebell in both hands at chest level)
8. Reverse Lunge:
- 3 sets x 12 reps per leg
9. Box Step Up:
- 3 sets x 15 reps per leg (hold a kettlebell in each hand)
Cool Down
Finish your workout with a 5-10 minute cool down. Focus on stretching and light kettlebell exercises on the glute muscles you worked during the workout. Perform static stretches for your hamstrings, quadriceps, glutes, and hip flexors. Also, include some gentle yoga poses or foam rolling to aid in muscle recovery.
Tips
- Form is Key: Make sure to maintain proper form throughout the exercises to prevent injuries and effectively target your glutes.
- Rest between Sets: Rest for about 60-90 seconds between each set to allow your muscles to recover and perform at their best during the next set.
- Progressive Overload: If the workout becomes too easy, gradually increase the weight of your kettlebell to continue challenging your muscles.
A Quick Sum Up
In conclusion, kettlebell in your workouts can be an effective way to build strength and tone your glute muscles. With a variety of exercises to choose from, there are many ways to incorporate kettlebells into your fitness routine and target your glutes for a more toned and sculpted physique.