Kettlebell Glute Exercises

Get the kettlebell into a strong power position with a strong hip hinge and balance over your feet.

Here you're glutes are completely dis-engaged but ready to fire.

I want to stress good balance over your feet because this will ensure it's your glutes that are doing the work.

Fire from your hips by thrusting them forward with speed.

Here's where we're going to put some extra stress on our glutes.

As you approach the top of the swing... squeeze your butt hard and hold it until the last second when you need to start your hip hinge.

This extra focus on squeezing and holding makes a huge difference.

It helps if you focus on locking your legs out.

Remember the kettlebell should only get to chest or neck level. Never above.

Start in a solid start stop position.

The kettlebell is on the ground... in-front of your body.

Your feet at a little wider than shoulder width and you're hips are pushed back with a straight spine.

Hike the kettlebell back so you're now in the loaded... power... position of the kettlebell swing.

Fire hard with your hips to get the kettlebell moving.

Lock out at the top of the swing and pause with your glutes squeezed hard.

Let the kettlebell come back down into the power position and return the kettlebell to the start stop position.

You're going to briefly tap the kettlebell to the ground in the start stop position before you hike it straight back again for the next rep.

Again... because we're focused on glutes... put your focus on squeezing your butt hard at the top of the swing with your legs fully locked out too.

Put your kettlebell on the ground. Let's run through this with our right foot.

Step your right foot next to the kettlebell so your ankle is in the middle of the kettlebell.

Take your left foot and move it back about 2 feet so it's on the toe.

Try hard to not put too much weight on your left foot and keep over 80% (or about) on your right foot.

Hinge at your waist... it's important you hinge.

You will have a bend in your right leg... but it's not a squat bend... just like the kettlebell swing... a slight bend and hip hinge.

Keep in mind because we're off balance your body will torque or twist a little. Do your best to fight this torque.

So hinge down and grab the handle of the kettlebell.

Feel the entirety of your right foot in the ground and stand up... keeping your spine straight.

It's the same motion as a kettlebell swing... but you're doing it with more strength and not explosive power.

When you get to the top of the lift... your left foot can remain touching the ground for balance... or you can lift it off the ground to engage your right leg more.

Remember... at the top squeeze your butt hard... which is pretty tough to do on one leg.

When you return the weight back to the ground... start by moving your hips back and keep the kettlebell in line with your leg. That will help so you don't move it too far forward.

Step up like a normal lunge with the kettlebell racked in whichever arm you want to start with.

Keep your core tight and pulled and take a big step back... but here's where things change.

Rather than just step straight back like you would in a normal lunge...

Step back and across your body as far as you can... comfortably.

Step back with the opposite leg... so if you're holding the weight in your right arm... step back with your left leg. This will help with balance.

When you step back you're going to move diagonal behind your body.

The pictures will make this easier to understand.

The key is going to be... how far back do you step?

If you step closer together (within reason) you can typically go down lower.

If you take a bigger step back (within reason) you will find balance and depth more of a challenge... but you'll work your muscles range of motion more.

Play with both and find the happy medium.

Lay on your back with your legs bent.

Put the kettlebell on the front of your hip (on the towel) and over the leg that you're going to be pushing with.

Extend your other leg off the ground... nearly straight into the sky. It's okay if it's bent a little.

Thrust your hip into the sky as high as you can.

You will roll up onto your shoulders when you push up.

Make sure you're pushing off your entire foot that is on the ground. DO NOT push off of your toes or lift your heel off the ground.

Push through your entire foot and squeeze your butt when you are fully extended in the air.

BTW... you will use your hands to hold the kettlebell in place.

Squeeze at the top... come back down and keep repeating for the number of reps.