There are many ways to get a better butt, but the kettlebell glute workout is one of the most effective. This 2-circuit kettlebell workout will not only help you build your butt, but it will also strengthen your core and upper body.
A glute workout is the best way to grow and lift your butt. It is one of the most important muscle groups for women, as well as men, to work on. And if you have been working out for a while and have yet to see results from your glutes, then it may be time for you to incorporate some glute exercises into your routine.
Not only are these exercises great for building a rounder, perkier booty, but they also work the lower back, quads, hamstrings, upper body, and core. If you want to get the most out of your glutes workout circuit, use these 11 exercises below!
What is circuit training and how does it work?
Circuit training is an exercise regimen that involves several exercises performed in a row with little or no rest between them. It is generally used by athletes, who need to maintain their strength and cardiovascular fitness while minimizing the time spent exercising.
Circuit training is also commonly used in physical therapy programs for people who are injured.
The idea behind circuit training is that your heart rate will be raised during the entire workout, which will increase your metabolism and burn more calories afterward.
Circuits can be done with machines, free weights, or resistance bands.
6 Benefits of circuit training:
Here are 6 benefits of circuit training:
1. Circuit training improves strength, endurance, and speed.
2. Circuit training helps you lose weight and belly fat.
3. Circuit training reduces stress by releasing endorphins, those feel-good hormones that produce a euphoric feeling.
4. Circuit training improves your cardiovascular fitness level so you can perform better during other types of exercise like running or swimming.
5. Circuit training increases your flexibility by stretching between sets of exercises.
6. Circuit training makes it easier for beginners to start exercising because it’s less intimidating than doing one long set at a time (which can get boring).
Today’s Kettlebell glute workout consists of 2 circuits with 11 exercises:
1st CIRCUIT
1. Kettlebell (KB) Split Stance Deadlift – 8 reps/ side
2. Double KB Skier Swings – 15 reps
3. KB Kneeling Squat – 15 reps
4. KB Curtsy Lunge – 8 reps/ side
5. Goblet Squat Pulses – 12 reps
6. KB Unilaterally Loaded Reverse Lunge – 6 reps/ side
2nd CIRCUIT
7. Goblet Pulse Side Lunge – 7 reps/ side
8. KB Glute Bridge – 15 reps
9. KB Squat Clean to Reverse Lunge – 7 reps/ side
10. KB Turkish Get Up to Glute Bridge – 8 reps/ side
11. KB Sumo Deadlift – 12 reps
Repeat 2 Times, 10 secs rest between exercises, 1-minute rest between sets
Equipment Used:
• 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!
1st CIRCUIT
1. KB Split Stance Deadlift – 8 reps/ side
Photo Source: YouTube – Coach Alissa Chang
The kettlebell split stance deadlift is a great exercise for building strength and mobility in the hips, glutes, and hamstrings.
This movement also requires a lot of core stabilization to complete the lift safely, which will help you build your abs and lower back muscles.
This exercise is beneficial for anyone who wants to improve their squatting ability or deadlifting technique. They’re also great for improving balance, coordination, and agility.
This exercise can be done either with a barbell or with dumbbells, but you can also do it with a pair of kettlebells as in our case.
How to do it:
• Stand with feet shoulder-width apart and toes turned out. Hold a single kettlebell by the handle in front of your hip with your arm straight. Keep chest up and shoulders back.
• Shift your weight to one leg and bend both knees slightly, keeping them behind the toes. Bend from the hips, lowering the kettlebell toward the floor until it’s just above the ground.
• Pause at the bottom for a count before reversing direction and returning to starting position. Repeat on the other side.
2. Double KB Skier Swings – 15 reps
Photo Source: Men’s Journal
Because of its unique positioning, this exercise works all of your posterior muscles at once (including the lower back, glutes, and hamstrings), which improves posture and stability while strengthening those areas, so you can get rid of those saddlebags for good!
It also helps build strength in your upper body and core area for better posture overall.
It can be done with one kettlebell or two kettlebells, but using two makes it more challenging.
The skier swing is for both men and women of all fitness levels because it’s low impact and easy to modify. If you’re a beginner, start with one kettlebell and work up to two over time.
How to do it:
• Stand with feet shoulder-width apart, toes pointed out slightly. Bend over and grab the 2 kettlebells with both hands. Lift the bells to your sides as you bend your knees into a squatting position, keeping your back straight and your head up. Keep your abs braced and back flat.
• Now swing both kettlebells up to chest level by bending forward at the hips while keeping your upper body straight (don’t lean forward). As you raise the kettlebells overhead, squeeze your butt muscles.
• At the top of each swing, shrug your shoulders toward your ears while maintaining a neutral spine position so that they end up in line with your ears (don’t let them round forward).
• Slowly reverse the motion until both kettlebells reach waist level again then repeat
3. KB Kneeling Squat – 15 reps
Photo Source: YouTube
The kettlebell kneeling squat targets the quadriceps, glutes, hamstrings, and calves. It also works your core muscles as well as your upper arms and shoulders. This exercise can be performed with a single or double kettlebell.
The kettlebell kneeling squat helps develop balance, coordination, and stability in the lower body. When done properly it can help improve flexibility in the hips and knees and strengthen the ankles as well.
How to do it:
• Set up in a kneeling position with the kettlebell in front of you. Hold onto it with both hands at chest level. Make sure that your knees are directly under your hips, your back is straight, and your head is upright.
• Keep your core engaged, and squat down until your thighs are parallel with the floor or as far down as possible without losing the arch in your lower back. Your arms should stay straight throughout the movement.
• Push back up through your heels until you return to the standing position.
4. KB Curtsy Lunge – 8 reps/ side
Photo Source: Emily Cramer Fitness
The Kettlebell Curtsy Lunge is a great addition to any workout routine. It’s easy to learn and can be modified for anyone. If you’re not up for a full-on lunge, just go as low as you can go and make sure that your front knee does not extend past your toes.
A few benefits of the Kettlebell Curtsy Lunge: strengthen glutes and quads, and tones hamstrings, calves, and lower back muscles. It also improves balance and coordination. and strengthens the core muscles and increases mobility in the hip joints.
How to do it:
• Stand with your feet hip-width apart. Hold a kettlebell by the horns with both hands at chest level.
• Take a big step back with one foot and bend both knees until you are in a lunge position. Your front knee should be bent at 90 degrees and your back knee should be directly underneath your hips. Your back leg should be straight out behind you. Keep both heels on the ground throughout the entire exercise.
• Push down into both feet and push yourself back into a standing position. Perform this movement with both legs for one rep and keep alternating between legs.
5. Goblet Squat Pulses – 12 reps
Photo Source: Oxygen Mag
The goblet squat pulse is a great exercise to help you increase your squat depth, as well as your overall strength.
In addition to the benefits that a regular squat has on your body, this variation will also help improve your glute, core strength, back stability, and flexibility.
They also help develop balance, coordination, and explosiveness. This is an important exercise for people who want to improve their athletic performance or increase their overall strength and size.
How to do it:
• Stand tall with feet slightly wider than hip-width apart and toes pointing out at 45 degrees. Hold a kettlebell by the horns against your chest with both hands.
• Lower into a squat position until your thighs are parallel to the floor. Keep your back straight and your head up throughout the movement, and pulse 3x.
• Push through your heels to return to a standing position as quickly as possible while maintaining good posture throughout.
6. KB Unilaterally Loaded Reverse Lunge – 6 reps/ side
Photo Source: Muscle and Fitness
The unilateral reverse lunge is a great exercise for strengthening the glutes, hamstrings, quadriceps, and ankles. It can also help improve balance and coordination. It’s a great warm-up for any lower-body workout.
Improves hip mobility and stabilizes core while performing other movements.
This exercise can be done with either dumbbells or kettlebells.
How to do it:
• Stand with your feet hip-width apart, holding a kettlebell by the horns in front of you at chest level.
• Take a big step back with one leg. Bend both knees until they’re bent 90 degrees and then push yourself back up to the starting position before repeating on the other side. That’s one rep.
2nd CIRCUIT
7. Goblet Pulse Side Lunge – 7 reps/ side
Photo Source: Kettlebell Workouts by Greg Brooks
Goblet pulse side lunges are a great exercise to work your legs, it allows you to target your quads, hamstrings, and glutes without putting too much pressure on your joints. They also help build strength and flexibility in your hips, which is important for many sports.
You can do goblet pulse side lunges with dumbbells or barbells, but I prefer them with kettlebells because they are so much more dynamic and challenging than either of those other options.
How to do it:
• Stand with feet hip-distance apart, knees slightly bent, and holding a kettlebell in both hands at chest level.
• Take a big step out to the side with your right foot, lowering yourself down into a lunge until your knee reaches 90 degrees and pulse 2-3 times. Make sure your back knee doesn’t touch the floor, keep it hovering just above.
• Keeping your torso upright, drive through your front heel and return to standing with the same leg. Repeat on the other side.
8. KB Glute Bridge – 15 reps
Photo Source: Pinterest
The kettlebell glute bridge is a great exercise to target the glutes and hamstrings. This move can be performed with weight or without, depending on your fitness level and goals.
The main benefits of this exercise include strengthening your glutes, hamstrings, and core, improving flexibility in the hips and lower back, improving mobility in the ankles, knees, and hips, improving balance and stability, and helping correct imbalances between the quads and hamstrings.
How to do it:
• Lie on your back with your feet flat on the floor about hip-width apart. Hold a kettlebell by its handle with both hands over the pelvic region.
• Raise your hips until they are in line with your knees and shoulders squeezing your glutes and hamstrings. Maintain this position for 3 seconds before lowering back down to starting position.
9. KB Squat Clean to Reverse Lunge – 7 reps/ side
Photo Source: BodBot
The Kettlebell Squat Clean to Step Back Lunge is a great exercise for building power, strength, and endurance in the lower body.
It works your glutes, quads, and hamstrings, improves your athletic performance by increasing your explosiveness and increases cardio capacity by improving your ability to move quickly.
The exercise also challenges your core by forcing you to stabilize your body during the lift and lunge phases.
How to do it:
• Start with your feet shoulder-width apart and toes pointed slightly outwards. Hold a kettlebell in front of you at chest level with both hands.
• Bend at the knees and hips, lowering yourself until your thighs are parallel to the floor (or as close as possible without rounding your back). Press through your heels and extend your hips to return to the standing position.
• Perform one rep, then immediately step back into a lunge position while maintaining control over the kettlebell.
• Repeat for desired reps on each leg before switching sides
10. KB Turkish Get Up to Glute Bridge – 8 reps/ side
Photo Source: Men’s Journal
This exercise is an excellent way to strengthen your lower back, glutes, and hamstrings because it requires you to keep these muscles contracted throughout its duration.
Turkish bridge strengthens and develops the upper body, core, and lower body muscles, improves balance, coordination, and flexibility, increases bone density and muscle tone, improves posture, balance, and coordination, helps burn calories, builds lean muscle mass, and increases energy levels, builds endurance and stamina for any athletic activity.
How to do it:
• Lie on your back holding a Kettlebell over your head with one arm. In this position, you will have the same arm and foot at 90 degrees angle (with the heel firm on the ground) and the other foot at 45 degrees angle.
• Then, lift your arm and chest by extending at the elbow while simultaneously lifting your hip (by pushing the heel) towards the ceiling with your other arm.
• Once you reach full extension, bring your extended arm back down while simultaneously lowering your hips back down to the ground.
• Repeat this motion before switching sides and repeating on the opposite side.
11. KB Sumo Deadlift – 12 reps
Photo Source: Hardstyle Kettlebell Pro
The kettlebell sumo deadlift is a great lift for strengthening the glutes, hamstrings, and quadriceps. It’s also a great exercise for developing balance and stability in your lower body.
The sumo deadlift can be used as both an exercise for increasing strength and mass and as a way to rehabilitate and strengthen the lower back.
How to do it:
• Stand with feet wider than shoulder-width apart and toes slightly turned out. Hinge at the hips and grab the kettlebell handle with both hands outside of the legs. Keep chest up and shoulders pulled back and down.
• Push butt back towards heels and bend knees until they reach 90 degrees while keeping shins vertical. Drive through heels to stand upright while squeezing your glutes at top of the movement.
• Slowly return the kettlebell to starting position by bending knees outwards while keeping shins vertical until arms are locked out under control.
Conclusion:
The right glute workout routine can change how you look, feel, and work out. In addition to toning the glutes, working out these muscles will also help sculpt your body into a better shape.
The good news is that with a simple set of equipment, two kettlebells, you can accomplish all of the above. Get to work on your butt today, and see how firm it gets in 2 months if you’ll do this workout 2-3 times/ week!
Don’t get discouraged if your body doesn’t respond at first, just keep trying and you’ll be rewarded. Try this Kettlebell glute workout consisting of 2 circuits and see how much of an improvement will do for your butt!
I hope this article has proven to be a valuable resource, and I wish you all the best of success in your future workouts!
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