When it comes to body shaping, no other muscle group gets as much attention as the glutes. People want a nice lifted butt, so they hit the gym hard. While men and women both would like their butts to be bigger and toned, the sizing of female booty is what draws all the attention.
I combined the top 8 Kettlebell glute exercises in a workout guide. The list contains 8 exercises to develop your booty and lift it.
But we all know that performing the right exercises is not enough for achieving a perfect rear view. It’s about giving that butt of yours the attention it deserves!
Therefore, I will give you some tips on how to tone your butt properly at home and how to eat nutritious food so that your glute muscles can grow faster.
Women would always want to have rounder and fuller butts. If you’re a woman who wants to develop glute muscles in your legs, here are 8 of my favorite exercises you can do at home with a kettlebell!
Today’s 8 exercises are:
1. Kettlebell (KB) Suitcase Deadlift – 12 reps
2. KB Hip Thrusters – 12 reps
3. KB Step-Up – 6 reps/ side
4. KB Bulgarian Split Lunge – 6 reps/ side
5. KB Box Curtsy Step Overs – 6 reps/ side
6. KB Swings – 12 reps
7. KB Deadlift to Goblet Squat – 12 reps
8. KB Sumo Squat Figure 8 – 6 reps/ side
Equipment Used:
• 1 set of 8 kg Kettlebells
• Training mat
• 1 sturdy chair/ bench
• Training gloves.
Repeat 3 Times, 10 secs rest between exercises, 1-minute rest between sets
Disclaimer: The weight of your Kettlebells should depend on your fitness level!
1. KB Suitcase Deadlift
Photo Source: Rock Fit
This exercise is a great way to strengthen your back muscles, glutes, quads, and hamstrings, as well as improve your overall body control.
Kettlebells are an excellent tool for building explosive power in these areas because they allow you to train them with heavier loads than dumbbells do.
This exercise builds overall lower-body strength and stability, improves balance and core stability for an improved posture, and improves your grip strength.
This exercise can be performed with either one or two kettlebells at a time. You must use proper technique to ensure that you don’t injure yourself while performing this movement.
How to do it!
• To get started, hold a kettlebell in each hand with your palms facing each other. Keep your elbows locked and lean forward at the waist. Keep your back flat and hold the weights close to your sides with the kettlebells hanging straight down from your shoulders.
• Bend your knees slightly then bend forward at the hips until your torso is almost parallel to the floor and extend your arms down towards the floor so that your upper body is almost parallel to the ground.
• Squeeze your glutes as you stand upright again while maintaining control of the weight throughout the entire range of motion of this exercise.
2. KB Hip Thrusters
Photo Source:
The KB hip thruster is a great exercise that targets the glutes and hamstrings. This exercise can be done with or without a bell, but the addition of the kettlebell does make the movement more challenging and fun.
Among the benefits of this exercise are: that builds muscle mass, improves balance and coordination, and helps improve your posture.
How to do it!
• Lie with your shoulders on a sturdy chair/ bench with your knees bent, feet flat on the floor, and holding a bell with both hands on your pelvic region.
• Squeeze your glutes and lift your hips off the floor until they’re in line with your knees and shoulders.
• Hold for 1-2 seconds at the top of the movement before lowering back down to complete one rep.
3. KB Step-Up
Photo Source:iForm.nu
The KB step-up is an excellent exercise for the legs and hips. It works the hamstrings, glutes, and quadriceps. You can also use this exercise to strengthen your core muscles.
Here are some of the benefits of step-ups: strengthen your lower body muscles, improve your cardiovascular health, improve balance and coordination, and improve stability.
How to do it!
• To perform this exercise correctly, stand with your feet hip-width apart beneath a box or bench that is about knee-high, holding a bell in each hand by your side with your palms facing forward.
• Place one foot on top of a box or bench, keeping your knee slightly bent. Then lift your other foot off the floor and step up onto the platform with both feet.
• Lower back down to starting position and repeat.
4. KB Bulgarian Split Lunge
Photo Source: Bodybuilding.com
This is a great exercise for increasing the strength of your glutes, quads, and hamstrings, as well as improving your balance. It also helps build up your core strength and improve your posture.
KB Bulgarian Split Lunge benefits include: improving balance and stability, reducing lower back pain by strengthening your core muscles, and increasing lung capacity by improving breathing technique.
How to do it!
• Stand with feet shoulder-width apart. Hold a bell in each hand with arms extended by your sides. and place your right foot on top of a bench or other sturdy platform.
• Slowly step forward with your left foot into a lunge position bend your knee until it forms a right angle, and lower yourself down until your back knee almost touches the ground (or as far as you can go without losing balance).
• Then push yourself back up into starting position and repeat for reps on each side.
5. KB Box Curtsy Step Overs
Photo Source: YouTube (Profectus Performance)
The exercise works for multiple muscle groups at once, including the glutes, hamstrings, and quads. In addition to improving strength and endurance, this exercise may help relieve lower back pain.
Benefits of KB Curtsy Step Overs: lower body conditioning, builds hip strength, mobility, and stability, and improves coordination and balance.
How to do it!
• Stand with your feet hip-width apart on a box that is lower than your knees holding a bell in both hands on your chest. Engage your core and keep your back straight.
• From here step off out of the box with the left foot into a deep curtsy lunge, so you’re supporting yourself with only your right leg (your right knee should be bent at 90 degrees).
• Push up through the toes of your left leg to return to standing, then repeat.
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6. KB Kettlebell Swings
Photo Source: Inspire USA Foundation
The swing is a dynamic, total-body exercise that can be done anywhere, at any time. It is a great way to get the heart rate up and build strength, power, and endurance in your lower body.
The movement starts with an eccentric (negative) phase where you are lowering the weight. This is when you should be able to feel it in your glutes and hamstrings.
The concentric or positive phase is when you explosively stand up with the weight. This is when you should feel it in your quads and shoulders as well as your core stabilizers such as abs and obliques.
How to do it!
• Stand with your feet slightly wider than hip-width apart and toes pointing straight ahead. Bend at the hips, keeping your back flat, chest up and knees slightly bent.
• Grasp the bell handle with both hands and pull it between your legs by bending at the knees. Your elbows should be tucked into your sides as you swing the bell between your legs and behind you.
• Swing the bell up between your legs, then powerfully push through with your hips to swing it up to shoulder level as you stand tall, extending your arms straight out in front of you.
• When the bell reaches shoulder level, reverse directions by bending at the hips and swinging it back down between your legs until it reaches knee level again, then repeat this movement for all repetitions.
7. KB Deadlift to Goblet Squat
Photo Source: Fitness Volt
The Deadlift to Goblet Squat is a great combination exercise that will work your lower back, legs, and shoulders. This move can be done with or without weights and can be modified for any fitness level.
The main muscles worked in this movement are your glutes, hamstrings, and quads. Additionally, the core will be activated throughout the entire movement to maintain proper posture and balance.
This exercise will help you develop lower body strength, balance, mobility, and coordination. It will also help you increase your cardiovascular endurance and burn fat.
How to do it!
• Stand with feet hip-width apart. Hold a bell in front of your thighs with both hands, palms facing in.
• Bend your knees slightly and keep your back straight, hinge forward at the hips when lowering the bell towards the floor until it touches the ground. Pause for a moment then push back up through your heels to a standing position (squeeze your glutes).
• Now, flip the bell into the goblet position and lower yourself back down into a deep squat position by bending at the hips and knees until your thighs are parallel to the floor.
• When you reach the bottom position of the squat, press through your heels, extending through your hips and knees until you return to standing and repeat the deadlift, then again the goblet squat.
8. KB Sumo Squat Figure 8
Photo Source: SPOTEBI
The kettlebell squat figure 8 is a great exercise to strengthen your legs and core. It’s a challenging exercise that can be done with or without weights, so it’s good for beginners and advanced lifters alike.
The kettlebell squat figure 8 targets your glutes, quads, hamstrings, calves, abs, and obliques.
The benefits of Kettlebell Squat Figure 8 include: strengthening core muscles, increasing balance and coordination, improving flexibility in hips and ankles, training lower body strength and endurance, and strengthening core stabilizers (abs, obliques).
How to do it:
• Stand with your feet slightly wider than shoulder-width apart, toes turned out, holding a kettlebell by the horns with both hands with the arms extended.
• Dive into a squat, keeping the weight in your heels and abs tight and engaged. As you squat lower, push your hips back behind, grab the bell with one hand and pass it through your legs, in your back grab the bell with the opposite hand, then straighten to the starting position, while swinging the kettlebell around in front of you
• Squat again and pass the bell through the opposite leg, change the hands, straighten to the starting position, and repeat.
• The movement will be from front to back, the hands will meet and transfer the bell around outside the leg, and stand up, so front to back, stand up, front to back, and stand up.
The importance of nutrition for booty growth:
You’ve heard about the importance of glute training for women, but what kind of nutrition will help grow your booty?
Here are some nutrition tips to help you get started:
1. Eat enough protein
Aim for 0.8 grams of protein per pound of body weight per day. If you weigh 120 pounds, that’s roughly 68 grams of protein per day.
Choose lean proteins like chicken breast, fish, and egg whites to keep your calorie intake low while still getting enough protein.
2. Eat more fat
Fat isn’t necessarily bad for you it can be essential for building muscle mass and strength. Fats contain calories that can help fill out your diet without adding too many calories or carbs (which are used more readily by the body).
When choosing fats, go with monounsaturated and polyunsaturated fats like olive oil, avocados, and nuts because they’re shown to be beneficial for heart health as well as muscle development.
3. Eat healthy carbs at every meal and snack.
Carbohydrates provide glucose for energy for physical activity so it’s important to have a steady supply throughout the day, especially when you’re exercising frequently or intensely such as during a booty workout!
If you eat the right amount of healthy carbs, those that are rich in fiber and nutrients, they’ll keep you full longer so you’ll eat less overall. Look for foods like whole grains (like oatmeal), all fruits, and all veggies.
Also, avoid refined carbs like white bread and pasta because these foods have been stripped of their nutrients during processing and refining.
3 Tips to help you grow your booty
1. Drink water!
Drinking plenty of water is essential for fitness success in general, so make sure you’re getting enough every day!
Not only will this keep you hydrated and prevent cramping during exercise (which can be painful), but it will also help flush toxins out of your body so that they don’t build up inside and cause bloating or constipation issues (which would make working out much difficulty.
2. Avoid sugary drinks
Sugary drinks like soda have been linked to weight gain and type 2 diabetes because they’re high in calories with very little nutritional value. Soda is also known as liquid candy because it’s packed with sugar, 12 ounces has about 150 calories!
3. Get enough sleep
Your body needs sleep so that it can repair itself after a hard workout. If you’re not getting enough shut-eye (or if you’ve been working out too much), this can hinder muscle growth and hinder the development of fat loss or muscle gain, which means no growth in your booty either! Aim for eight hours every night.
Conclusion:
Kettlebell glute exercises are awesome. They are an excellent way to build the muscles in your work your legs and your butt but they don’t have nearly as much impact on your knees or lower back as other exercises.
They’re also a great supplement to other glute exercises.
Kettlebell work is excellent for your booty, but if you’re not sure where to start, above are 8 of my favorite home kettlebell exercises for the glutes that will have you seeing results in a short amount of time.
So if you want a firmer, shapelier butt, give kettlebell workouts a try. Your body will thank you! Also, don’t forget about correct nutrition (without it, you will not grow your muscles!), hydrate constantly, and rest!
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