6 Amazing Kettlebell Exercises To Work Your Glutes

There’s no piece of equipment quite as versatile as the humble kettlebell. It’s unique shape and (generally) cheaper price tag make them a great home alternative to the usual dumbbells and barbells that most are familiar with. The versatility of kettlebell exercises are especially great if you’re looking to target your glutes.

Most people overlook their glutes, assuming that they’ll be fine just with regular leg exercises. But in fact, the glutes should always be worked just as much as your quads and hamstrings, with specific exercises that work those muscles.

In this article, we’ll go over 6 of the best glute exercises that you can do with your kettlebell. These kettlebell exercises can be done at home or at the gym, and we’ll even give you a sample kettlebell workout that you can incorporate to your fitness regime. Let’s jump right into it!

Exercise 1: Kettlebell Goblet Squat

Squats are a fan favourite and for good reason – they should always be a part of any good leg day routine! There are many forms of squats, this one in particular is the goblin squat.

How to do it:

Hold your kettlebell with both hands in front of your chest. Once ready, move your hips back and down as you squat as low as you can comfortably. The key to this move is to make sure you’re not leaning forward as you go up – try imagining you’re sitting on a chair, you don’t lean forward to sit on one! Once you’ve squatted down, breathe out as you stand back up.

Exercise 2: Kettlebell Romanian Deadlift

The Romanian Deadlift is a hip-hinge variation of the deadlift which specifically targets your hamstrings and glutes. It can be performed with one or two kettlebells, whichever you prefer!

How to do it:

Hold your kettlebell(s) in front of your legs with an overhand grip i.e. palms facing towards your body. Stand with your feet shoulder length apart. Take a breath and bend your hips to move the kettlebell down towards the floor, stopping halfway along your shins. You should feel a stretch in your hamstrings.

Once there, breathe out as you bend back up, using your glutes and hamstrings to bring you back up.

Exercise 3: Kettlebell Swing

Out of all the kettlebell exercises, the kettlebell swing is perhaps the most performed. It’s an all-in-one exercise, working both strength, flexibility and cardiovascular fitness. When done properly, it can be a great exercise for your glutes.

How to do it:

With the kettlebell on the ground in front of you, bend your knees and pick up the handle with both hands and arms straight. Hike it back between your legs before bending your hips and squeezing your glutes to swing the kettlebell as you come back up to a standing position.

Try not to worry about swinging it to a specific height. As long as your glute and core muscles are engaged throughout, you will get the most out of this exercise.

Exercise 4: Kettlebell Lunge

The kettlebell lunge is a versatile exercise, with many variations. In this example, we’ll show you the basic forward lunge.

How to do it:

Hold your kettlebell in a racked position i.e. with your palms facing outwards and holding it against your collarbone or shoulder. Stand with your feet shoulder width apart.

Lift your right foot off the floor, bending the knee and step into a lunge until your left knee grazes the floor. Bring the right leg back and return to the starting position. Repeat for repetitions making sure to alternate the lunging leg every time.

Exercise 5: Kettlebell Bulgarian Split Squat

Bulgarian Split Squat is infamous amongst leg day enthusiasts around the world. This demanding exercise tests your strength, coordination and balance in one simple movement so get ready to sweat!

How to do it:

Find a knee-high bench or chair (if you’re at home) and position it behind you. Get into a lunge position (see Exercise 4) with your leading leg in front of the bench behind you. Elevate your back foot onto the bench.

Holding one or two kettlebells in your hands, lower yourself until your front thigh is almost horizontal, making sure your front knee doesn’t go beyond your toes. Drive up through your front heel back to the starting position. Repeat for a set number of reps before swapping legs.

Exercise 6: Kettlebell Hip Thrusters

Hip thrusters are arguably the most effective glute exercise out there. This is because this isolation exercise is only concerned with the glute muscles and uses very little of any other muscle in your body.

How to do it:

Find a bench or other platform to prop your back and shoulder blades against. Hold a kettlebell on your pelvis and ensure your heels are planted firmly on the ground.

Once ready, thrust and drive with your hips upward until you’ve fully extended your hips. Key tips are to thrust until your glutes are fully contracted and to hold for a good three seconds. Also remember that you are only moving and driving with your hips upwards towards the sky – try not to use your legs to push yourself backwards.

What does a kettlebell glute exercise routine look like?

These 6 exercises will give you a great workout for your glutes. Here’s a sample workout plan with sets and repetitions for you to try out.

• Kettlebell (KB) Goblet Squat: 3 sets of 10 reps
• KB Romanian Deadlift: 3 sets of 10 reps
• KB Swing: 3 sets of 12 reps
• KB Lunge: 3 sets of 8 reps (one rep per leg i.e. 4 reps for one leg per set)
• KB Bulgarian Split Squat: 3 sets of 8 reps
• KB Hip Thrusters: 3 sets of 8 reps

Take your glute games to the next level with kettlebell exercises

Don’t leave your glutes out of your fitness program any longer! These exercises will have you with a butt that Sir Mix-a-lot would be proud of! But we do have to say, with all workout, make sure you don’t push yourself too far. Proper technique and form is better than lifting too much weight every single time.

Want more articles like this? At the OSIM Wellness Hub we have fitness articles that will help you the next time you do these kettlebell exercises! Head on over and check it out now.