Fitness

9 Kettlebell Workouts That Target Your Glutes

Bend and swing.

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Kettlebells (KB) are a one-stop-shop strength training tool, says Tempo coach Melissa Boyd, especially when it comes to the glutes. They allow you to target butt muscles through hinges and explosive movements, like kettlebell swings. Here, trainers share their fave glute exercises.

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Glute Bridge

Boyd suggests working the glutes 3-5 times a week using a mix of KB sizes.

- Lie on ground, feet hip-width apart.

- Hold medium KB on hips.

- Squeeze glutes, lift hips to ceiling.

- Low to tap back to ground.

- Lift again.

- Repeat for 20 to 30 reps, 3 sets.

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Cleans

Trainer Meg Hopkins loves this move.

- Feet shoulder-width apart.

- KB between feet.

- Hinge at hips. Grip KB handle.

- Straighten body. Activate glutes.

- Flip KB handle at chest level.

- Reverse motion.

- Hinge at hips to set KB down.

- Repeat 8 to 12 reps, 3x.

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Kettlebell Swings

Trainer Ramona Braganza suggests using a 10-pound KB.

- Fit hip-width apart.

- Grab KB in both hands.

- Swing KB back between legs.

- Drive hips forward to swing KB to chest height.

- Squeeze glutes.

- Repeat motion to swing for 30-45 seconds.

- Take 15-second breaks.

- Repeat 2 to 5x.

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Step-Ups

From Blink Fitness trainer Ellen Thompson.

- KB in each hand.

- Stand behind exercise box, feet hip-width apart.

- Place one foot on the box.

- Drive into foot to stand.

- Engage glutes, extend hip at top of movement.

- Slowly step back down to start.

- Repeat 12 reps, 3 sets per leg.

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Walking Lunges

Focus on engaging your glutes, says Thomspon.

- Hold KB in each hand.

- Step forward to lunge.

- Bend both knees 90 degrees.

- Keep weight in mid-foot.

- Push into front foot, engage glutes to stand.

- Repeat to walk forward.

- Do 12 reps, 3 sets.

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Deadlift

Thompson likes this hip-hinge movement to activate glutes.

- Medium KB between feet.

- Hinge hips, slight knee bend.

- Grab KB handle in both hands.

- Drive feet into ground, extend hips to lift KB up.

- Squeeze glutes.

- Hinge at hips, lower KB to floor.

- Repeat 12 reps, 3 sets.

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Single-Leg Deadlift

Trainer Gino Roberto says this move improves mobility.

- Feet hip-width apart.

- Hold KB in right hand.

- Lower KB to the floor as right leg extends back.

- Feel stretch in glutes.

- Press into left foot as you stand back up.

- Repeat motion 10 times, 5 sets on both sides.

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Goblet Squat

Trainer April Hattori calls this move a “glute burner.”

- Feet hip-width apart, toes pointed slightly out.

- Grip KB at chest, elbows in at sides.

- With flat back, squat down and push butt out.

- Pause at the bottom.

- Push into heels to slowly stand up.

- Repeat 12 reps, 3 sets.

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Split Squats

Trainer TJ Mentus suggests split squats.

- Stagger feet, one slightly forward.

- For a challenge, place back foot on the box.

- Hold KB at chest.

- Bend knees, lower back knee to the ground.

- Press into front heel, squeeze glute to stand.

- Do 8 to 10 reps, both sides.