Making your butt and quads stronger isn’t so easy. You need a variety of movements to build up the muscles in your glutes and quads.
There are many exercises out there but not all are created equal. That’s why I have created this post to share with you my favorite kettlebell exercises for building up your quads and butt.
Benefits of using Kettlebell exercises in your workout
Kettlebell dumbells are among the most effective and versatile forms of exercise equipment. They can be used to strengthen and tone the body, build muscle mass and improve cardiovascular fitness.
They are also useful in strengthening specific muscles, including the shoulders, arms, legs, and core.
Kettlebells can be used by people of all ages and physical abilities. They provide a low-impact workout that is suitable for everyone from beginners to advanced athletes.
8 Benefits of Kettlebells include:
• Low impact on joints.
• Variety of exercises.
• Increased strength and endurance.
• Improved cardiovascular health.
• Promotes fat burning.
• Improved balance and coordination.
• Reduced risk of injury to joints and ligaments.
• Increase your flexibility.
Which is the right Kettlebell size?
Pick the right size kettlebell for you. A kettlebell should be heavy enough that it takes all of your strength to lift it until it swings back down by itself.
This means that if you’re a beginner, you’ll want to start with a lighter-weight kettlebell (such as 5 or 10 pounds) while more advanced athletes might use heavier weights (such as 20 or 30 pounds).
It’s important not to choose too light or too heavy of weight when starting because either way can cause injury or discomfort for your body.
Once you’ve found the right size kettlebell for you, pick up two so that you can use them simultaneously during exercise routines; this will increase both the difficulty and effectiveness
The 6 Kettlebell exercises of today’s workout for big quads and butt are:
1. Kettlebell (KB) Romanian Deadlift – 16 reps
2. KB Glute Bridge – 16 reps
3. KB Forward Lunges – 8 reps/ side
4. KB Side Lunge – 8 reps/ side
5. KB Curtsy Lunge – 8 reps/ side
6. KB Walking Lunge – 8 reps/ side
Repeat 3-5 times (depending on your fitness level), 20 secs rest between exercises, 1-minute rest between sets
• 1 set of 8 kg Kettlebells
• 1 10 kg Kettlebell
• Training mat
• Training Gloves.
Disclaimer: The weight of your Kettlebells should depend on your fitness level!
1. KB Romanian Deadlift
Photo Source: Inspire USA Foundation
The Romanian deadlift is a variation of the traditional deadlift that works the muscles in your lower back, hamstrings, and glutes. The exercise can be performed with a barbell or dumbbell, but you may find it more comfortable to use a kettlebell.
The kettlebell Romanian deadlift is an effective exercise for building strength and power in your lower body. It can also help improve posture by strengthening the muscles that support your spine.
This exercise can be performed with both one kettlebell or two kettlebells at a time.
How to do it:
• Stand with feet hip-width apart and toes facing forward or slightly turned out. Bend your knees slightly and hinge at the hips until they are parallel with the floor.
• Reach back and grab one handle of the kettlebell with both hands so that it sits right behind your heels. Push through your heels as you lift the weight off the floor by extending through your hips until standing tall again with arms straight down by your sides.
• Reverse directions until you return to the start position. Keep your back flat (not rounded).
2. KB Glute Bridge
Photo Source: Kyles Vanlife (YouTube)
GIF Source: TODAY
The kettlebell glute bridge is a great way to activate your glutes and strengthen your hamstrings. The movement also engages your core, which helps you maintain proper form.
The kettlebell glute bridge is a compound exercise that requires you to stabilize your body while moving your legs up and down.
This increases your core strength, which helps improve functional movement, for example, it may help you run faster and more efficiently by improving your posture and form when running.
How to do it:
• Start with your feet on the ground and knees bent at 90 degrees. Hold a kettlebell by the horns with both hands, resting on your chest or pelvic region.
• Lift your hips off the ground until you’re in a straight line from head to heels. Your back should be straight and your shoulders pulled back. Squeeze your glutes, then slowly lower back down without allowing your hips to sag toward the floor.
• That’s one rep.
3. KB Forward Lunges
Photo Source: Oxygen Mag
Kettlebell Forward Lunges are a great exercise for conditioning and strengthening the gluteus muscles. The lunge is also a wonderful way to get the hamstrings and quadriceps working together to help prevent knee pain and injuries.
They also increase flexibility in your hips and ankles, improve balance and coordination, and burn calories.
How to do it:
• This exercise is performed with a single kettlebell held in both hands at waist level.
• Take a wide stance with feet pointing straight ahead or slightly outward. Bend down until both knees are bent at 90 degrees, then step forward into a lunge position with one foot placed flat on the ground while the other leg remains straight behind.
• Return to the starting position.
4. KB Side Lunge
Photo Source: Kettlebell Workouts by Greg Brookes
The KB side lunge is an advanced variation of the traditional lunge that can be used as a great warm-up or finisher exercise. Side lunges will help you develop strength, balance, stability, and coordination in your hips, thighs, hamstrings, glutes, calves, and core muscles.
How to do it:
• Stand with feet hip-width apart. Hold one kettlebell in each hand at shoulder height with palms facing each other.
• Step out to the side with one foot and bend both knees until they are at 90 degrees. Push through that heel, straighten the back leg (hold this position for 1-2 seconds) then push off with that heel and step back into starting position.
• Repeat for 8 reps per leg before switching sides.
5. KB Curtsy Lunge
Photo Source: Bodybuilding.com
The KB curtsy lunge is a great exercise that will strengthen your quads, hamstrings, glutes, and calves. It also works the abs and the lower back.
You can do this exercise with one or two kettlebells at a time, depending on your fitness level. This exercise is a great way to improve your balance and stability.
How to do it:
• Stand with feet together and hold a kettlebell with both hands in front of your chest, palms facing each other. Brace your core and keep your back straight.
• Take a small step back with your right foot and bend both knees to lower into a lunge. Keep your chest up and shoulders back as you lower.
• Hold for 1 second, then press through heels as you return to the starting position.
6. KB Walking Lunge
Photo Source: Australian Fitness Academy
Kettlebell Walking Lunge is a great exercise for strengthening the quads, glutes, and hamstrings, while also improving balance and stability.
It strengthens core muscles and increases overall body strength, and it’s a great way to add some power to your walking, as well.
How to do it:
• Stand with feet hip-width apart holding a kettlebell in each hand at chest level.
• Take a large step forward with your right leg and bend both knees until your right thigh is parallel to the floor (or as low as possible while keeping good form). Let your left knee bend slightly past 90 degrees if necessary, but don’t let it go past this point or you risk straining your knee joint.
• Press into the floor through the heel of your right foot, then straighten both legs back up to starting position. Repeat for 8 reps on each side before swapping sides.
If you are looking for powerful glutes and strong, muscular thighs then, by using the 6 kettlebell exercises above, you can achieve your goal.
The 6 exercises listed above all incorporate your butt, hip muscles, and the larger muscle groups of your legs (the quads).
You can do these exercises at home or the gym with a little actual cost to you. The best way to grow your quads and butt is with these 6 kettlebell exercises.
All of these Kettlebell exercises are relatively simple to perform, so you’ll be in great shape in no time. Just remember to maintain proper form, pace yourself accordingly, and you’ll reap the benefits from this workout.
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