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Top 8 Kettlebell Exercises for Glutes, Shape and Strength

Last Updated on 4 July 2025 by Greg Brookes

Muscles of the glutes

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

ExerciseGlute EmphasisDifficultyMovement TypeBest For
Single-Arm DeadliftHighBeginnerHip HingeForming the glute-mind link
Single-Leg DeadliftVery HighIntermediateUnilateral HingeBalance and stability
Kettlebell SwingVery HighIntermediateBallistic HingePower and endurance
Goblet SquatMedium-HighBeginner+Bilateral SquatGlute and quad strength
Side LungeMediumIntermediateLateral MovementGlute medius and hip mobility
Racked Reverse LungeHighAdvancedUnilateral SquatFull range glute strength
Pistol SquatMaxAdvancedSingle-Leg SquatGlute power, balance and control
Kettlebell BridgeHighBeginnerHip ThrustGlute isolation and activation

The 8 Best Kettlebell Glute Exercises

1. Single-Arm Kettlebell Deadlift

(See full breakdown in: Kettlebell Single Arm Deadlift)

Kettlebell Single Arm Deadlift for Glutes
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)

Kettlebell single leg deadlift exercise for glutes
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)

Kettlebell swing exercise targeting the glutes
Two Handed Kettlebell Swing

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)

Kettlebell goblet squat for targeting the glutes
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)

Kettlebell Side Lunge for glutes
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)

Kettlebell Reverse Lunge for glutes
Kettlebell 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)

Kettlebell Pistol Squat for glutes
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

Kettlebell Bridge for glutes
Kettlebell 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

Can I build glutes with just kettlebells?

Yes. Kettlebells are highly effective for glute hypertrophy, especially when you focus on progressive overload and proper form.

How often should I train glutes with kettlebells?

2 to 4 times per week depending on your volume and recovery. You can include glute work in both strength and conditioning sessions.

What size kettlebell should I use for glute exercises?

Start with 8–12kg for beginners, 12–20kg for intermediate lifters. Use a load that challenges you but allows perfect form.

Why do my hamstrings feel glute exercises more?

You might be overextending your lower back or not using proper hip hinge mechanics. Try glute activation drills first and slow down your tempo.

Grab the 52 kettlebell exercises guide!

More Results. Less Time. Every Workout Counts.

52 Kettlebell Exercises Download PDF
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  1. Yvonne Jaxon Avatar
    Yvonne Jaxon

    How long to see results? Can i start these in my third trimester of pregnancy?

    1. Greg Brookes Avatar

      I wouldn’t recommend any type of kettlebell training in your 3rd trimester. Just stay active and look after yourself.

    2. Sarah Lindemann Avatar
      Sarah Lindemann

      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.

  2. Angela Hope Avatar
    Angela Hope

    Looking forward to doing these exercises. I do taebo every other day. Should I start the kettlebell in between?

    1. Greg Brookes Avatar

      Good to hear from you Angela, yes you can try these on your days off or before your Taebo and see which works best.

  3. Colleen Trollip Avatar
    Colleen Trollip

    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

    1. Greg Brookes Avatar

      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

  4. Camille Avatar
    Camille

    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.

    1. Greg Brookes Avatar

      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.

  5. Patricia Puig Avatar
    Patricia Puig

    I love it
    I’ve done these before but didn’t realize they are for the glutes

  6. Jackie Avatar
    Jackie

    What weight of kb should be used?

    1. Greg Brookes Avatar

      I’ve got more on kettlebell starting weights here Jackie

  7. Charlotte Avatar
    Charlotte

    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!

  8. GarageGymPlanner Avatar

    I was just looking for this information how kettlebell is best for glutes muscles in our body.Thanks for sharing.

  9. Dellie Avatar
    Dellie

    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!

    1. Greg Brookes Avatar

      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.

  10. Angie Avatar
    Angie

    Should one do one leg deadlifts if he/she has SI joint hypermobility?

    1. Greg Brookes Avatar

      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.

  11. Rhonda Avatar
    Rhonda

    So if I’ve been doing kb for awhile how many times a week would I do the combined exercises

    1. Greg Brookes Avatar

      3-5 times per week Rhonda depending on how hard you exercise. The higher the intensity the more rest you need.