Last Updated on 10 August 2026 by Greg Brookes
Kettlebells are particularly effective for training the glutes because many of the best kettlebell movements are built around hip extension, single-leg stability, squatting and lunging.
The key is not to search for one magical glute exercise. A better approach is to combine hip-dominant movements such as Deadlifts and Swings with knee-dominant movements such as Squats and Lunges, then add unilateral work to challenge each side independently.
Below are the 8 kettlebell glute exercises I recommend, followed by a complete workout and simple ways to progress it.
What Are the Best Kettlebell Exercises for Glutes?
My main choices are the Single-Arm Deadlift, Single-Leg Deadlift, Swing, Goblet Squat, Side Lunge, Racked Reverse Lunge, Pistol Squat and Kettlebell Glute Bridge.
Together they train hip extension, squatting, lunging, lateral movement and single-leg stability rather than relying on one movement pattern.
Glute Anatomy and Why It Matters
The glutes consist of 3 main muscles. They work together, but their roles are not identical.
Why Kettlebells Work Well for Glute Training
Kettlebells suit glute training because they can be loaded in front of the body, held on one side or moved dynamically. That gives you several useful ways to challenge the hips without needing a large amount of equipment.
Kettlebell Glute Exercise Comparison
| Exercise | Main Pattern | Level | Best Use |
|---|---|---|---|
| Single-Arm Deadlift | Hip hinge | Beginner | Learning hip extension |
| Single-Leg Deadlift | Single-leg hinge | Intermediate | Balance and unilateral strength |
| Two-Handed Swing | Ballistic hinge | Intermediate | Power and conditioning |
| Goblet Squat | Squat | Beginner | Glutes and legs through depth |
| Side Lunge | Lateral lunge | Intermediate | Lateral hip strength |
| Racked Reverse Lunge | Reverse lunge | Intermediate | Single-leg strength and control |
| Pistol Squat | Single-leg squat | Advanced | Strength, mobility and control |
| Glute Bridge | Hip extension | Beginner | Focused glute work |
8 Best Kettlebell Glute Exercises
1. Single-Arm Kettlebell Deadlift
This is where I would start if you are new to kettlebell glute training. It teaches you to push the hips backwards and then drive them forwards without the speed of a Swing.
- Keep the spine long and chest open
- Push the hips backwards rather than squatting down
- Stand tall by driving the hips forwards
2. Single-Leg Kettlebell Deadlift
The Single-Leg Deadlift increases the stability demand and makes each hip work independently. It is excellent for exposing left-to-right differences.
- Keep the hips square to the floor
- Maintain a small bend in the standing knee
- Move slowly enough to control the pelvis
3. Two-Handed Kettlebell Swing
The Swing develops fast hip extension. The glutes and hamstrings drive the kettlebell forwards while the arms remain relatively relaxed.
- Hinge rather than squat
- Snap the hips forwards
- Finish tall without leaning backwards
4. Kettlebell Goblet Squat
The Goblet Squat trains the glutes together with the thighs through a deep knee-bend pattern. The kettlebell held in front also helps many people maintain a more upright torso.
- Keep the whole foot connected to the floor
- Allow the knees to track with the toes
- Use the deepest range you can control well
5. Kettlebell Side Lunge
The Side Lunge adds a movement direction that is missing from most glute programmes. It challenges the hips laterally while also developing mobility through the groin and inner thigh.
- Sit the hips back into the working side
- Keep the opposite leg long
- Push the floor away to return to standing
6. Kettlebell Racked Reverse Lunge
The Reverse Lunge challenges the glutes through a controlled single-leg pattern. Holding the kettlebell in the rack also increases the demand on the trunk and hip stabilisers.
- Step back smoothly
- Keep the front foot planted
- Drive through the front leg to stand
7. Kettlebell Pistol Squat
The Pistol Squat is the most advanced exercise on this page. It requires strength, mobility, balance and control from one leg through a large range of motion.
- Earn the movement gradually
- Use assistance if needed
- Do not sacrifice control for depth
8. Kettlebell Glute Bridge
The Glute Bridge gives you a simple way to train hip extension from the floor. Hold the kettlebell securely across the hips and pause briefly at the top of each repetition.
- Keep the feet planted
- Drive through the heels
- Finish by squeezing the glutes rather than arching the lower back
Kettlebell Glute Workout
A good glute workout should not simply repeat 8 similar exercises. I prefer to combine a hinge, a squat or lunge, a unilateral movement and a dynamic exercise.
Glute Workout A: Strength + Power
Complete 3 to 4 rounds:
- Goblet Squat: 8 to 12 reps
- Single-Leg Deadlift: 6 to 8 reps per side
- Racked Reverse Lunge: 6 to 8 reps per side
- Two-Handed Swing: 15 to 20 reps
Rest: 60 to 90 seconds between rounds.
Glute Workout B: Beginner
Complete 3 rounds:
- Single-Arm Deadlift: 8 reps per side
- Goblet Squat: 8 to 10 reps
- Glute Bridge: 10 to 15 reps
Keep the repetitions controlled and concentrate on learning the movement patterns before increasing the kettlebell weight.
How to Progress Your Kettlebell Glute Training
Strong glutes are built by gradually asking the muscles to do more. That does not always mean immediately buying a heavier kettlebell.
Common Kettlebell Glute Training Mistakes
How Often Should You Train Your Glutes?
The current article has historically recommended training the glutes 2 to 4 times per week depending on total volume and recovery. In practice, the right frequency depends on how much work you perform in each session and what else you are doing during the week.
You do not need every session to be a dedicated glute workout. Swings, Squats, Lunges and Deadlifts can be distributed through normal full-body kettlebell training.
Related Kettlebell Guides
Frequently Asked Questions
Can you build your glutes with kettlebells?
Yes. Kettlebells can progressively load Deadlifts, Squats, Lunges, Bridges and other exercises that challenge the glutes. The key is to make the exercises gradually more demanding over time.
What is the best kettlebell exercise for glutes?
There is no single best exercise for every purpose. I use Deadlifts and Swings for hip extension, Squats and Lunges for deeper knee-bend patterns, and single-leg exercises for stability and unilateral strength.
Are kettlebell Swings good for glutes?
Yes. A properly performed Swing is powered by fast hip extension, so the glutes and hamstrings contribute strongly. Learn the Deadlift and basic hip hinge before adding speed.
Are kettlebell Squats good for glutes?
Yes. Goblet Squats train the glutes together with the thighs, particularly when you use a controlled range of motion that suits your mobility.
Why do I feel glute exercises in my hamstrings?
The hamstrings also contribute to many hip-extension movements, so some hamstring involvement is normal. If an exercise does not feel or look right, reduce the load and check the movement pattern before progressing.
What kettlebell weight should I use for glute exercises?
Choose a load that lets you perform the exercise with consistent control and technique. The appropriate weight will vary considerably between a Deadlift, Goblet Squat, Single-Leg Deadlift and Swing.
How long to see results? Can i start these in my third trimester of pregnancy?
I wouldn’t recommend any type of kettlebell training in your 3rd trimester. Just stay active and look after yourself.
There are a few exercises you can do without a Problem in third Trimester, as long If you are healthy and you dont have a risk-pregnancy. Exercises in a Standing Position are really working well, I think beside of the Pistole squat (Just Not possible with big Belly, I tried allready without weight) and the swing (only with a little weight) they are all possible and good exercises, to keep you and you’re Baby fit and also brilliant for preventing Back pain in pregnancy. Just start slow (little weight) and Listen to you’re Body. The guidelines all give the recommandation for ( strength) Training in pregnancy, if you’re Not experienced Just start with Body weight exercises. Wish you all the best!
I am sportscientist (MSc) and in 32 SSW (third Trimester) Just done my kettlebell workout at home and checked for some neq inspiration.
Looking forward to doing these exercises. I do taebo every other day. Should I start the kettlebell in between?
Good to hear from you Angela, yes you can try these on your days off or before your Taebo and see which works best.
Morning Greg, I have started the Kettlebell glute exercises 24th April for 5 days/week,(need to build my glutes, too flat, haha…. loving your workouts!!! Should I do cardio on alternate days, or do the Kettlebell moves give enough cadio? (i am 5ft9, have lost 10kgs since Oct 2019, now weigh 68kg, have been doing 10min CD Kettlebell workouts during that time)have lost a lot of body fat….found it was not challenging enough…………….thank you
Yes stay active Colleen, the more movement the better. I’d work on improving your diet too as this will remove the fat quicker. Take a look at these 9 nutrition tips
Hi Greg,
I love your website.
I’m studying to be a PT and want to create an ebook for kettlebell home workouts.
Can you direct me to where I could possibly get illustrations like the ones you have on your site?
I feel pictures would be a really good addition to my ebook.
Thank you in advance.
Camille.
Hello Camille, I had a designer create my graphics for me, they are copywritten so please don’t use them, you could have a designer do the same for you. Best of luck with the ebook.
I love it
I’ve done these before but didn’t realize they are for the glutes
What weight of kb should be used?
I’ve got more on kettlebell starting weights here Jackie
Thank you for this informative page Greg, I am new to kettlebells and I wasn’t sure how to use them to greatest effect with my glutes, now I do! Thanks again!
I was just looking for this information how kettlebell is best for glutes muscles in our body.Thanks for sharing.
Hi Greg, I have high hamstring tendinopathy (both sides, but worse on the right) so have a lot of weakness in this area – am thinking that getting my glutes really strong would help with this. I wondered what you thoughts were? Thank you!
Yes the Glutes should be your main hip extensor, but if they don’t activate correctly or are weak the hamstrings have to work harder than they should to help out. Improving your Glutes should help to alleviate some of the hamstring strain if the Glutes are dysfunctional. Take it steady.
Should one do one leg deadlifts if he/she has SI joint hypermobility?
It would certainly need monitoring Angie. The ultimate goal is to stabilise your spine while moving at your hips, if done badly the movement can certainly come a lot more from the SI joint.
So if I’ve been doing kb for awhile how many times a week would I do the combined exercises
3-5 times per week Rhonda depending on how hard you exercise. The higher the intensity the more rest you need.