7 Best Kettlebell Glute Workouts | Kettlebell Exercises For Glutes
7 Best Kettlebell Glute Workouts: Sculpt Strong Glutes with Our Favorite Kettlebell Exercises
Want to sculpt a round, lifted booty and strong glutes? Skip the hip thrust machine - grab a kettlebell! These versatile weights are one of the most effective tools for glute toning.
Kettlebells force your glutes, hamstrings and lower body to stabilize while the weight shifts, building serious strength in your legs and butt. Whether you want to boost fat loss, get in killer shape or lift your backside, these metabolic kettlebell glute exercises need to be part of your routine!
Why Choose Kettlebells to Work Your Glutes?
Free weights like kettlebells activate muscles better than machines to build strong glutes. They work your stabilizers, engage more muscle fibers and challenge your balance for greater strength gains.
Kettlebells shape and tone your butt by:
- Hitting your glutes from multiple angles
- Working both glutes and thighs for full lower body training
- Building better mind-muscle connection compared to regular squats
- Allowing dynamic, multi-plane movements to hit more fibers
- Burning extra calories for accelerated fat loss
Even holding a moderately heavy kettlebell in two hands works your butt without doing anything!
So ditch your fixed barbells and grab kettlebells - your glutes and legs will thank you later for an epic booty burn.
1. Kettlebell Swing
This explosive full body kettlebell exercise tops our list because it works all your major butt muscles - the gluteus maximus, medius and minimus.
- Feet shoulder width, hinge at the hips to swing kettlebell between legs
- Powerfully drive hips forward to swing kettlebell to chest height
- Control motion back between legs, squeezing glutes at the top
- Repeat for 15-20 reps x 3-5 sets
Really squeeze your glutes at the top of each rep and maintain tension to work this posterior chain exercise. Keep your core braced, and focus on using your hips - not arms or shoulders!
2. Goblet Squat
Goblet squats help you squat deeper while learning proper form - and they fry your glutes too! By sitting far back into your squat, keeping your weight on your heels and core braced, you better target your butt.
- Hold kettlebell tight to chest, feet hip width
- Send hips back like sitting into a chair, squatting deep
- Pause 1-2 sec at the bottom, squeeze glutes to return up
- Repeat for 10-15 reps x 3-4 sets
Drive through your glutes and heels to stand up - this activates your butt way better than regular squats! Lower the kettlebell to challenge your legs more.
3. Single Leg Hip Thrust
Elevated hip thrusts are great - but single leg hip thrusts add a killer glute challenge by isolating each side! With only one foot on the bench, you fatigue each glute fast while working on balance.
- Shoulders on bench, one leg extended upwards
- Squeeze glute to lift hips, aligning body in straight line
- Slowly lower without letting hips drop
- Repeat 10-15 reps each side x 3-4 sets
Dig your heel into the bench and really focus on using just your glute to lift off. Isolating legs this way helps correct muscle imbalances too!
4. Suitcase Deadlift
These unique deadlifts amp up the glute burn by challenging your body to resist rotation while lifting a heavy, off center load. Grab the kettlebell in one hand and deadlift, squeezing your butt at the top.
- Feet hip width, tight core, soft knee bend
- Hinge at hips to lower kettlebell straight down
- Drive through heels, squeeze glutes hard to return up
- Repeat 10-12 reps each side x 3-4 sets
The offset load forces your glutes and core to work overtime to stabilize your pelvis and spine. Just like regular deadlifts, push through your glutes and hamstrings - not your lower back!
5. Side Lunge with Kettlebell Pass Through
This explosive twist on side lunges engages your glutes and inner thighs while training core stability. By passing the kettlebell from behind to in front of your body, you challenge many muscles for a great burn!
- Feet wide, descend into side lunge position
- Pass kettlebell between legs to front as you drive up through glutes
- Squeeze glutes hard as you swing weight from front to back
- Repeat 10-15 reps each side
Focus on pushing off from that front foot, using your glutes and isolating each side. The unique transverse plane movement is killer!
6. Bulgarian Split Squat
Want to really punish your glutes? The single leg Bulgarian split squat is brutal yet effective at activating your butt and hamstrings. By elevating one foot up, you isolate each side for tremendous glute and quad fatigue!
- Back foot elevated on bench behind, front foot forward
- Bend both knees to descend down into a split squat
- Drive through front heel and glutes to return up
- Repeat 10-15 reps x 2-3 sets each leg
Push through that front heel and glutes to stand up, lowering the kettlebell for more glute focus. Focus on your balance through the midfoot as you build serious functional strength! Can’t balance? Hold onto a rack for support.
7. Single Leg Glute Bridge
This tougher version of the hip thrust isolates each glute muscle by working one leg at a time. With only one foot driving into the floor, you really activate each butt muscle for lifted glutes!
- Shoulders on floor, one leg extended upwards
- Squeeze glute to lift hips up into bridge
- Slowly lower without letting hips drop
- Repeat 10-15 reps each side x 2-3 sets
Maintain tension on the glute through the entire motion - driving that foot down while lifting will fire your butt muscles for a serious burn!
Take Your Glutes to the Next Level
Ready to really grow your glutes and take your kettlebell training up a notch? Try these more advanced kettlebell glute exercises in your workouts:
- Kettlebell Swing to Press
- Kettlebell Jump Squats
- Kettlebell Snatch
- Kettlebell Clean and Press
- Turkish Get Ups
- Kettlebell Windmills
Mix up your sets and rep range too - 5 heavy reps will build strength just as 15 fast reps build muscle endurance. Adding load with chains or a vest challenges your glutes even more!
And be sure to include good hip mobility drills like fire hydrants, glute bridges and clamshells to open up your hip flexors. Tighter hips restrict your glutes, limiting their strength potential.
Just 2-3 kettlebell glute workouts a week, alongside hip thrusts, deadlifts and squats will transform your booty, thighs and legs! Use slightly lighter weights and higher volume for a sexy muscle pump.
Get the Strong, Round Butt You’ve Always Wanted!
Sick of feeling flat back there?
These 7 best kettlebell glute exercises will sculpt, lift and tone your butt like nothing else can! Challenge your glutes from new angles while torching calories for faster results.
Grab your kettlebell and get to work - lifted, firmer glutes are just weeks away. Which new booty burner will you try first? Let me know how it goes!
FAQ: Your Most Common Kettlebell Glute Questions Answered
What are the best kettlebell exercises to target my glutes?
Some fantastic glute exercises to do with kettlebells are kettlebell swings, goblet squats, single-leg hip thrusts, sumo squat to press, and suitcase deadlifts.
These dynamic moves work your glutes through a full range of motion while challenging your balance and core at the same time. Mix up your sets and reps to continually build strength.
How heavy should my kettlebell be to effectively work my glutes?
Choose a challenging kettlebell weight that allows you to maintain proper form for 10-15 reps per set.
A good starting point is 12-25 lbs for women and 20-35 lbs for men. You'll fatigue those glutes and hamstrings faster with a heavier kettlebell while avoiding injury.
Why are single leg glute exercises so effective?
Split squats, lunges and single leg hip thrusts build better glute activation by isolating each side at a time. With all your weight on one leg, you better engage those butt muscles for a superior burn.
This helps strengthen and shape your glutes faster for a round lift.
What muscles do kettlebell deadlifts work?
Just like regular deadlifts, kettlebell deadlifts target your glutes, hamstrings and lower back.
They also challenge your grip and core muscles for full body strength! To better engage your glutes, remember to squeeze at the top, push your hips forward, and use good form.
I don’t feel my glutes activating during kettlebell exercises. What should I do?
Really focus on squeezing your glutes at the top of each rep, and using your hips to power kettlebell movements like swings - not your shoulders.
Activate your glutes first by doing bodyweight glute bridges before hitting weights.
Reducing rest periods also helps fatigue those muscles faster.
Can I build a nice butt with kettlebells training at home?
Absolutely! With only 1-2 kettlebells, you can sculpt a sexy, lifted butt right from your garage gym.
Follow a progressive training plan hitting 200-500 glute reps a week alongside deadlifts, hip thrusts, squats and lunges for rounder glutes.
Mix up your weights, sets and reps too.
So You Want To Grow Your Glutes? Let Me Help!
As a certified personal trainer, I get a lot of girls asking how to get a rounder, sexier butt.
And my go-to answer is always “Grab a kettlebell!” These versatile weights are guaranteed to lift your glutes in all the right places.
From my experience training clients, these are hands down the best kettlebell exercises for sculpting and strengthening your butt, thighs and legs.
I’ve put athletes, models and everyday women through intense kettlebell workouts - and they can transform your booty fast!
Killer Kettlebell Moves For Shaping Your Rear
You want glutes of steel? Then my friend you need to master the hip hinging kettlebell swing!
This fantastic full body exercise engages your entire backside from multiple angles. Just think about squeezing those cheeks to power through each swing!
Doing single leg exercises like split squats or suitcase deadlifts forces your glutes to stabilize and work overtime. Holding heavy kettlebells challenges your balance and core too - so you shape your whole body.
And don’t be afraid to use weights that are truly hard after 8-10 reps! Short sets with heavy kettlebells fatigue those muscles faster so they have no choice but to firm up.
No More Flat Glutes - I’ll Make Your Butt Pop!
I cannot tell you how many women train for years without ever feeling their glute muscles fire up. They end up with shapeless, flat butts that just won’t lift no matter how many squats they do.
With targeted correction, cueing and advanced kettlebell moves, I guarantee I can get those sleepy glutes to finally activate! It starts by really focusing on using your hips and hamstrings to power each exercise instead of just going through the motions.
Once you learn how to properly engage your backside, get ready for some serious growth back there! Combine kettlebells with resistance bands, deadlifts and bodyweight moves for the ultimate sexy booty burn.
Now drop down and give me 20 perfect form kettlebell swings! Let’s torch that tush ladies!
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