Top 8 Kettlebell Exercises for Glutes, Shape and Strength

Last Updated on 4 July 2025 by Greg Brookes

Struggling with weak glutes, nagging lower back pain, or flat results from your workouts?

These 8 kettlebell exercises don’t just target your glutes. They’re built to transform them.

As a kettlebell coach since 2006, I’ve seen firsthand how glute-focused exercises can dramatically improve posture, strength and performance.

This guide reveals the 8 most effective kettlebell glute exercises, plus glute anatomy, workouts, coaching tips, FAQs and more.

Whether you’re aiming to build muscle, improve athletic power or reduce back pain, targeting your glutes with kettlebells is one of the smartest training decisions you can make.

Glute Anatomy and Why It Matters

The glutes consist of three primary muscles:

• Gluteus Maximus – the largest muscle in your body. Responsible for hip extension and explosive power.
• Gluteus Medius – controls lateral movement and stabilises the pelvis.
• Gluteus Minimus – supports hip stability and works alongside the medius.

If your glutes are underactive, other muscles will overcompensate, especially your lower back and hamstrings.

This often leads to poor posture, knee pain and reduced athletic performance.

Why Kettlebells Are Ideal for Glute Training

Kettlebells allow for hip-dominant movements like the swing and deadlift that heavily target the glutes.

Unlike machines, they build real-world strength, coordination and core stability.

They also:

• Allow for unilateral loading (great for fixing imbalances)
• Encourage hip extension (key for glute activation)
• Provide fluid transitions between movements for metabolic impact

Combine these advantages with proper progression, and you’ve got a formula for powerful, injury-resistant glutes. That’s exactly what kettlebell glute exercises are designed to deliver.

Kettlebell Glute Exercise Comparison Table

Exercise	Glute Emphasis	Difficulty	Movement Type	Best For
Single-Arm Deadlift	High	Beginner	Hip Hinge	Forming the glute-mind link
Single-Leg Deadlift	Very High	Intermediate	Unilateral Hinge	Balance and stability
Kettlebell Swing	Very High	Intermediate	Ballistic Hinge	Power and endurance
Goblet Squat	Medium-High	Beginner+	Bilateral Squat	Glute and quad strength
Side Lunge	Medium	Intermediate	Lateral Movement	Glute medius and hip mobility
Racked Reverse Lunge	High	Advanced	Unilateral Squat	Full range glute strength
Pistol Squat	Max	Advanced	Single-Leg Squat	Glute power, balance and control
Kettlebell Bridge	High	Beginner	Hip Thrust	Glute isolation and activation

The 8 Best Kettlebell Glute Exercises

1. Single-Arm Kettlebell Deadlift

(See full breakdown in: Kettlebell Single Arm Deadlift)

The single-arm kettlebell deadlift is the perfect entry point for anyone learning how to activate the glutes using a hip hinge.

This foundational movement not only teaches proper technique for posterior chain training, but also builds stability through the core and lower back. The asymmetrical load challenges your body to resist rotation, which means your obliques and glutes are both working hard to keep you stable.

Form tips:

• Keep your spine neutral and chest lifted
• Push your hips back, not down
• Drive through the heels to return to standing

Watch a Video of the Single Arm Deadlift

2. Single-Leg Kettlebell Deadlift

(See full breakdown in: Kettlebell Single Leg Deadlift)

Building on the single-arm version, the single-leg kettlebell deadlift takes glute activation to the next level. It requires strong balance, hip stability and core engagement to remain upright.

This exercise is excellent for identifying and correcting muscular imbalances, especially between the left and right glutes.

Form tips:

• Hips stay square to the floor
• Maintain a slight bend in the standing leg
• Control the descent and avoid rushing

Watch a Video of the Single Leg Deadlift

3. Kettlebell Swing (Two-Handed)

(See full breakdown in: Kettlebell Swing Two Hands)

Few exercises are more effective at developing glute power than the kettlebell swing. This ballistic movement requires explosive hip extension, which directly targets the glutes.

It also enhances cardiovascular fitness, grip strength and postural control, making it a full-body powerhouse when performed correctly.

Form tips:

• Use a powerful hip snap to drive the kettlebell
• Squeeze your glutes at the top, not your quads
• Avoid lifting with your arms

Watch a Video of the Two Handed Swing

4. Kettlebell Goblet Squat

(See full breakdown in: Kettlebell Goblet Squat)

A goblet squat with a kettlebell is one of the best squat variations for improving movement quality, posture, and glute strength.

Holding the kettlebell at your chest helps keep your torso upright, allowing for a deeper squat and greater glute engagement. It also activates the quads, hamstrings and core.

Form tips:

• Push knees out in line with toes
• Drop hips below knee level if mobility allows
• Keep heels down and chest proud

Watch a Video of the Kettlebell Goblet Squat

5. Kettlebell Side Lunge

(See full breakdown in: Kettlebell Side Lunge)

The side lunge trains the glutes in a lateral movement pattern, which is often undertrained in traditional strength programmes.

This variation strengthens the gluteus medius, a crucial stabiliser for the pelvis, and builds hip mobility, balance, and control. It’s a vital addition for anyone who wants to prevent injury and build well-rounded glute strength.

Form tips:

• Step wide enough to sit into your hip
• Keep your other leg straight
• Push off the lunging foot to return

Watch a Video of the Kettlebell Side Lunge

6. Kettlebell Racked Reverse Lunge

(See full breakdown in: Kettlebell Racked Reverse Lunge)

The racked reverse lunge challenges you to maintain upright posture and balance while performing a deep, controlled lunge.

Holding the kettlebell in the rack position increases demand on the core and glute stabilisers, while placing the emphasis on the working leg. This movement builds strength, mobility and coordination through a full range of motion.

Form tips:

• Rack the kettlebell on the same side as the working leg
• Step back smoothly and lower with control
• Drive through the front heel

Watch a Video of the Kettlebell Reverse Lunge

7. Kettlebell Pistol Squat

(See full breakdown in: Kettlebell Pistol Squat)

The kettlebell pistol squat is a high-level glute and leg builder that also demands mobility, balance and motor control. It places immense tension on the glutes while engaging the quads, hamstrings and core.

Using a kettlebell as a counterbalance can actually make it easier to stay stable as you lower into the full depth.

Form tips:

• Use a box or TRX for assistance if needed
• Keep the non-working leg straight and lifted
• Lower slowly and press back up with control

Watch a Video of the Kettlebell Pistol Squat

8. Kettlebell Glute Bridge

The kettlebell bridge is a glute isolation movement . It strengthens the glutes and hamstrings without putting pressure on the knees or lower back. You can progress the movement by holding the kettlebell on your hips or moving to a single-leg version.

Form tips:

• Place the kettlebell on your hips and hold it steady
• Drive through the heels and lift your hips high
• Pause and squeeze at the top before lowering

Kettlebell Glute Workout Example

Here’s a sample glute-focused workout using a few of the exercises above:

Glute Workout A:

• Single-Arm Deadlift – 8-12 reps each side
• Side Lunge – 6-8 reps each side
• Kettlebell Swing – 12-20 reps
• Goblet Squat – 10-20 reps
• Rest 60 seconds, repeat for 3–5 rounds

For more targeted glute growth, swap in new exercises every 4 weeks or rotate in the remaining movements. You can also increase intensity by slowing tempo or adding pauses.

Programming Tips for Glute Growth

To develop strong and shapely glutes with kettlebells:

• Train them 2–4 times per week
• Use both high reps (15–20) and lower reps (6–10) with heavier weight
• Prioritise form and full range of motion over load
• Focus on hip-hinge movements (like swings and deadlifts) and deep knee-bend exercises (like lunges and squats)
• Mix bilateral and unilateral exercises

Remember, glutes respond well to frequency and time under tension, but they also need progressive overload.

Common Mistakes to Avoid

• Squatting your swings – hinge at the hips, don’t squat
• Letting knees collapse – especially in squats and lunges
• Arching your back – maintain a strong, neutral spine
• Skipping activation – cold glutes won’t fire as well

Mastering glute training takes patience and practice. But the payoff is worth it, improved performance, posture, and protection from injury.

Final Thoughts

Your glutes are your body’s powerhouse. If you want to get strong, stay pain-free and move like an athlete, they need focused attention.

These 8 kettlebell exercises offer a proven path to glute development, whether you’re a beginner or an experienced lifter.

Want to train specific muscles more effectively? Explore my complete Kettlebell Exercises by Muscle Group Guide to target every area with confidence.

Frequently Asked Questions