Want a Hotter Booty? Try This Kettlebell Workout
A kettlebell is your best friend if you want to build strong, sculpted glutes and tone your lower body. Kettlebells are a fantastic tool for simultaneously targeting the glutes, hamstrings, quads, and core.
This workout is designed to strengthen and shape your glutes while hitting your entire lower body. Plus, kettlebell movements are great for improving hip mobility and stability. Here’s a quick, no-nonsense kettlebell glute workout you can try today. Get ready to feel the burn!
Warm-Up (5-10 Minutes)
It is important to get your muscles warmed up and ready to work before you start lifting. This helps improve performance and prevent injury.
1. Hip Circles: 30 seconds each direction
Stand tall and gently rotate your hips in circles to loosen up the pelvic area.
2. Bodyweight Squats: 1 minute
Stand with your feet shoulder-width apart, squat down as low as you can, and stand back up. Focus on proper form—keep your chest up and knees tracking over your toes.
3. Walking Lunges: 1 minute
Take big steps forward, lowering your back knee toward the ground. Alternate legs as you walk forward.
4. Glute Bridges: 1 minute
Lie on your back, knees bent, feet flat on the floor. Drive through your heels to lift your hips up, squeezing your glutes at the top.
5. Arm & Leg Swings: 1 minute
Gently swing your arms and legs back and forth to loosen up your shoulders and hip flexors.
The Kettlebell Glute Workout
This workout consists of 7 exercises targeting your glutes, hamstrings, and quads. Perform 4 sets of each, with 10-12 reps per set. Rest for 30-60 seconds between each set. Pick a kettlebell weight that challenges you but allows you to maintain good form.
1. Kettlebell Hip Thrusts
Target: Glutes, Hamstrings, Lower Back
- Sit on the floor with your upper back resting against a bench or elevated surface.
- Place a kettlebell over your hips. Drive through your heels and thrust your hips upward, squeezing your glutes at the top.
- Lower back down slowly and repeat.
Pro Tip: Focus on using your glutes to lift the weight, not your lower back.
2. Kettlebell Swing
Target: Glutes, Hamstrings, Core
- Stand with your feet wider than hip-width apart. Hold the kettlebell with both hands and swing it between your legs.
- Drive your hips forward to swing the kettlebell up to chest height. Your arms should stay straight, and the power should come from your hips and glutes.
Pro Tip: Keep your back straight and engage your core. Don’t let the kettlebell pull you forward.
3. Kettlebell Bulgarian Split Squat
Target: Glutes, Quads, Hamstrings
- Place one foot behind you on a bench or elevated surface.
- Hold a kettlebell in one hand at your side, or hold a goblet in front of your chest.
- Lower your back knee toward the ground, keeping your front knee aligned with your ankle. Push through your front heel to return to standing.
Pro Tip: Keep your chest lifted and your weight in your front heel. This will activate your glutes more effectively.
4. Kettlebell Deadlifts
Target: Glutes, Hamstrings, Lower Back
- Stand with your feet hip-width apart and a kettlebell before you.
- Hinge at the hips (not the waist), keeping a slight knee bend. Lower the kettlebell toward the ground while keeping your back straight.
- Return to standing by driving through your hips and squeezing your glutes.
Pro Tip: Keep your back flat throughout the movement to avoid strain. Focus on your hips pushing back, not bending forward at the waist.
5. Kettlebell Sumo Deadlift
Target: Glutes, Inner Thighs, Hamstrings
- Stand with your feet wider than shoulder-width apart, and toes pointed slightly outward. Grip the kettlebell with both hands.
- Lower into a squat, pushing your hips back and down to grab the kettlebell.
- Stand up tall, squeezing your glutes and pushing through your heels.
Pro Tip: Make sure your knees are tracking outward and not collapsing inward as you squat.
6. Kettlebell Goblet Squat
Target: Glutes, Quads, Inner Thighs
- Hold the kettlebell by the handles close to your chest. Stand with your feet shoulder-width apart.
- Squat as low as you can, keeping your chest up and your knees tracking over your toes.
- Push through your heels to return to standing, squeezing your glutes at the top.
Pro Tip: Go as deep as you can while maintaining proper form—keep your heels on the ground and your knees out.
7. Kettlebell Glute Kickbacks
Target: Glutes, Hamstrings
- Get on all fours, placing a kettlebell behind one knee.
- Drive your knee upwards toward the ceiling, squeezing the glute at the top of the movement.
- Lower the knee back down and repeat. Switch legs after each set.
Pro Tip: Focus on controlling the movement, squeezing your glutes at the top to maximize activation.
Optional Finisher: Kettlebell Hip Thrust Pulses
Finish strong by holding the top position of a hip thrust and performing small pulses for 30-45 seconds. This will absolutely fire up your glutes and give you a satisfying burn to end your workout.
Cool Down & Stretch (5-10 Minutes)
After you’ve completed the workout, it’s time to stretch out those muscles and cool down. Spend 1-2 minutes on each stretch to release tension.
1. Glute Stretch: Sit on the floor and cross one ankle over the opposite knee. Gently push your knee away to stretch the glutes.
2. Hamstring Stretch: Stand tall and bend forward at the hips, reaching toward your toes.
3. Hip Flexor Stretch: Lunge forward and press your hips down toward the floor to stretch your hip flexors.
4. Child’s Pose: Sit back on your heels and reach your arms forward to stretch your back and hips.
5. Standing Forward Fold: Stand tall and fold at the waist to stretch your hamstrings and lower back.
Final Thoughts
This kettlebell glute workout is designed to be efficient, effective, and easy to follow. By focusing on compound movements, you’ll work not only your glutes but also your legs, core, and even your upper body.
Remember, consistency is key to seeing results. Challenge yourself with heavier weights over time, and always prioritize good form. So grab your kettlebell, get moving, and sculpt those glutes!
