Build That Butt! 🍑 The 7 Best Kettlebell Exercises for Glutes
Forget beach bodies — let’s talk about beach butts! If you know anything about us here at F3, you know we LOVE our kettlebell exercises. And this week, we’re breaking down the best kettlebell exercises to BUILD 👏THOSE 👏 GLUTES! 👏
Here are the 7 best kettlebell exercises for glutes:
1. Kettlebell Swing.
Did you guess we’d start with the swing? As the founding motion of your kettlebell routine, this is a great kettlebell exercise for beginners, and the most important kettlebell exercise to learn first. To complete a swing, move from a crouch to standing while “swinging” the kettlebell in front of you. This repetitive action works the muscles in your shoulders, glutes, thighs, and abs, while delivering a powerful, breath-directed action that releases plenty of endorphins.
Glute Upgrade: The swing is ideal for the glutes because it targets practically every major muscle group, including the ones in your booty. Plus, the squat-like movement of this swing allows for extra targeting in your glutes, producing that bell booty we all love.
2. Kettlebell Pistol Squat.
This is an advanced kettlebell move that should not be tried by beginners. (Think of it like taking the traditional kettlebell squat “up a notch”.) To complete a kettlebell pistol squat, start in a standing position with one leg slightly raised. Lower yourself into a full squat with your off-leg extended and your balance in your heels. Then stand back up, try not to wobble, and repeat!
Glute Upgrade: You will DEFINITELY feel this one in your hamstrings, and if you’re doing it right, you’ll feel it in the connection between your glutes and your thighs. Balance is critical here — if you’re not confident in your form, start by trying this squat WITHOUT the kettlebell, then add your weight back in once you know you’ve got your form right.
3. Kettlebell Goblet Squat.
The kettlebell goblet squat is one of the most efficient kettlebell exercises for men, and an even better exercise for anyone who wants to work out their glutes. It works the core muscles, legs, glutes, and hips all at once, with particular emphasis on the rear. To complete a goblet squat, hold the kettlebell bell-side up at chest height. Then, sink into a squat until your rear is level with your knees. Then, stand back up. Simple as that!
Glute Upgrade: Bringing your rear down to the level of your knees (or below!) offers a deeper stretch through the thighs, hips, and glutes. The action of sinking into this pose and standing back up builds your strength as well as your form!
4. Kneeling Kettlebell Lunge.
Let’s get into lunges! Lunges are a fantastic exercise for your glutes because they work out every part of your legs, while requiring you to hold steady in your abs and glutes. The kettlebell should be held above your head (or at chest level if you’re not confident having a big metal ball that close to your nose yet). Go into a deep, 90-degree lunge with one leg, then follow the other behind it so you’re kneeling on the floor. Then, step forward into another 90-degree lunge with the opposite leg and move to standing. You can keep going in an epic kneeling lunge crab walk around your gym, or turn around to complete your set in the other direction.
Glute Upgrade: Unlike traditional lunges, the kneeling kettlebell lunge puts you into a 90 degree angle at the knee, which is really good for building that beach booty. The combo of muscle stretch and core action puts extra emphasis on the glutes.
5. Kettlebell Racked Lunge.
The racked lunge is similar to your kneeling lunge, but doesn’t involve any forward movement. With the kettlebell “racked” at shoulder height, sink into a lunge with your front leg at a 90-degree angle and your back knee as low to the ground as you can go. (Your goal here should be to “flutter” your kneecap against the ground — you’re not sinking into a full kneel, but getting the stretch without losing the hold in your muscles.) Then, move back to standing, switch your kettlebell to a “rack” in the opposite hand, and repeat!
Glute Upgrade: When hit correctly, lunges tackle your glutes. You might feel these exercises tomorrow — and if you do, they’re working! But as in every kettlebell exercise, focus on form over function. These exercises should build you up by tearing you down, but if you’re finding them painful or struggling to recover from your workouts, STOP, drop your weight, and have one of F3’s certified personal trainers take a closer look at your form before you get back into your workouts.
6. Single Arm Kettlebell Deadlift.
Arm deadlifts for butt exercise? Sounds counter-productive, but in fact, single-arm deadlifts are an extremely effective kettlebell exercise for your glutes. To complete this, start in your squatted “lock” position with the bell on the ground, and your off arm extended straight behind you. Then, using your off arm for leverage, complete a standing deadlift: stand straight up, lifting the kettlebell to your hips in the same motion.
Glute Upgrade: Keeping your weight on your heels (combined with good form in the rest of the exercise) puts an emphasis on the hip and glute action of the move from lock to standing. Feel the burn!
7. Single Leg Kettlebell Deadlift.
Ready to do something cool with your leg? This deadlift looks complicated, but is actually a lot easier than it looks. (The hardest part is keeping your balance!) To complete a single leg kettlebell deadlift, start standing with your kettlebell resting at your arm’s natural extension. Then, in one fluid motion (go slow to keep your balance), lean forward with your torso and extend one leg behind you (right leg if you’re holding the bell in your right hand). Your end goal is to be in a sort of horizontal plank, with your leg extended behind you, your back flat, your head forward (with your gaze toward the ground), and your bell resting an inch or so above the ground at your arm’s natural extension. Then, slowly release by bringing your foot back down to the ground and your torso up to standing, while keeping your core strong and your back flat.
Glute Upgrade: This is another one you should try WITHOUT the bell until you’ve gotten the form right. Trust us — the leg balance alone is a kick-butt (see what we did there?) workout. When you’re ready to add your bell back in, focus on balance and core strength over everything else. The rest will follow.
If you’re not sure how to get started, or just want the ~experts~ to keep an eye on your form, check out our personal training and online class options. F3 Wellness Connections is here to get you into the best shape of your life!
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