Do These Kettlebell Glute Exercises For A Strong and Powerful A$$
Keeping your glutes strong and healthy is essential for maintaining healthy legs and avoiding many low back issues that plague modern man. These 5 Kettlebell Glute Exercises can help you avoid those issues while keeping your backside tight, powerful, and sexy.
Too Much Sitting and Glute Atrophy
Modern man simply doesn’t utilize his glutes the way nature intended him/her to do. Most people sit in a car for 1-3 hours a day; sit at a desk all day; sit on the couch at night, and then go to bed and deactivate their glutes for an additional 6-8 hours. Heck, some people even go to the gym and sit on machines for an additional hour (que ironic eye roll and head shaking).
This lack of engagement deactivates the glute muscles not only making them weak, but also causing them to atrophy and shrink over time. This creates major imbalances in the posterior chain of muscles (i.e., hamstrings, low, back, glutes, and calves) contributing to bad knees, chronic back issues, and saggy jeans that look and hang much the same way a two year old’s jeans do when their diaper becomes loaded with too much pee.
We know that creates an interesting visual, but weak glutes are a serious issue that shouldn’t be ignored.
Different Types of Glute Exercises
The glutes are made up of three distinct muscles; the gluteus maximus, gluteus medius and gluteus minimus. Each are slightly different in their function, but all support the stability of the hips, sacrum, and femur bones.
There are a lot of great exercises that target the glutes, which you can read about here; however, the purpose of this post is to focus on some easy glute exercises you can do with just a kettlebell., anytime you need to stimulate the hams in the back of your pants.
Note: Some of you Kettlebell die hards are probably going to immediately point out that Swings are missing from this list. That was done intentionally. Yes, swings are probably the best kettlebell glute exercise of them all, but when developing this list we focused on multiple joint exercises that stimulate large amounts of muscle, and have a high level of overall functionality.
We also wanted to include exercises that improve mobility and movement skills.
Note: Any of these exercises can be performed with a dumbbell and/or with just your bodyweight. Modify as necessary for your ability and strength.
Our Top 5 Kettlebell Glute Exercises
Kettlebell Glute Exercise #1: Goblet Squats
Goblet squats are a great Kettlebell Glute Exercise that provides an incredible workout for the glutes, while also working the entire lower body. Goblet squats also work the biceps and grip muscles, since the exercise is performed while holding a kettlebell out in front of the body.
To perform this Kettlebell Glute Exercise, simply hold a single kettlebell by the horn out in front of your body. Then, while keeping the elbows in tight, perform a regular squat for a set of 8 to 10 reps.
Tip: To incorporate more arms into this exercise, hold the kettlebell away from your chest which will put more emphasis on the biceps.
Kettlebell Glute Exercise #2: Back Lunge
The back lunge is another great Kettlebell Glute Exercise that works multiple muscles and movement patterns. This Kettlebell Glute Exercise can be performed with a single kettlebell held opposite your lunging leg, or in the goblet position as previously described.
Again, if you want to incorporate your arms and core stabilizers into the exercise, use the goblet position and hold the bell slightly away from your chest.
Kettlebell Glute Exercise #3: Diagonal Lunge
The Diagonal Lunge goes by many names and is also commonly referred to as the Drop Lunge, Dragon Squat, or even the Curtsy Lunge by the ladies. The Diagonal Lunge is an amazing Kettlebell Glute Exercise that not only works the legs, arms, and glutes, but also the abs and core muscles too.
The Diagonal Lunge is similar to the regular Back Lunge, except that when completing this exercise you step back at an 45 degree angle. This diagonal movement pattern is very challenging on the brain and hits the glutes from a very unique angle.
The diagonal movement under load also forces the core muscle to really engage to keep the body upright and stable so that it does not over rotate during the movement.
This exercise also works the biceps, as the exercise is typically performed in the goblet position.
Kettlebell Glute Exercise #4: Cossack Squats
Cossack Squats are on our list of Kettlebell Glute Exercises for their ability open up the hips and improve range of motion, while also working the legs and glutes.
Cossack Squats are a more advanced Kettlebell Glute Exercise, so we encourage you to practice this exercise with only your bodyweight until you have it mastered. Then, after your mobility and ability have improved, you’ll be ready to add a Kettlebell into the movement.
Kettlebell Glute Exercise #5: Single Leg Romanian Deadlifts
Single Leg Romanian Deadlifts are a great Kettlebell Glute Exercise for isolating one glute at a time. Again, like with Cossack Squats, we recommend practicing with just your bodyweight and then building up to a heavy kettlebell over time.
Single Leg Romanian Deadlifts are fantastic for really targeting the entire posterior chain, including the low back, glutes, hamstrings, and calf muscles. They also challenge your balancing skills, which works your brain power as well.
Conclusion: These Kettlebell Glute Exercises when performed regularly and combined with a healthy diet and regular fasting, can have a dramatic effect on how your glutes look and perform. Again, the glute muscles are essential the overall function of your back and lower body, so make it a priority to stimulate them regularly.
For an explanation on how to perform these Kettlebell Glute Exercises properly, make sure to watch the video below.