The 9 Best Kettlebell Glute Exercises With Sample Workout

Looking to train your glutes but only have one or two kettlebells to play with? Look no further. Here we have a comprehensive list of kettlebell exercises you can use to train your glutes with a sample monthly training structure and sample workout. Let’s dive in!

4 min read
Sean's profile
Written by
Sean Klein
Published on
28/03/22
Last updated
23/06/22
In This Resource
  • How To Use Kettlebell Exercises To Train Your Glutes
  • 1. Consistent Application of Stress
  • 2. Progressive Overload
  • The 9 Best Kettlebell Glute Exercises
  • Sample Glute Training Superset
  • Sample Glute Workout Superset
  • More Glute Exercises

How To Use Kettlebell Exercises To Train Your Glutes

1. Consistent Application of Stress

Training the glutes is like training any other muscle, it needs consistent stimulation to grow and or strengthen. As the glutes are a large and powerful muscle group they often require a heavy stimulus to see growth, thankfully kettlebells can provide this stimulus. In order to effectively train the glutes, pick 1-2 of these exercises and perform them once per week with between 3-5 sets each time. This will create enough stimulus to see results.

2. Progressive Overload

Progressively overload the exercise by continuously adding weight over the course of 3-4 weeks, be sure to start at a moderate load to make this achievable. You can also make the exercise more challenging each week by adding repetitions.

The 9 Best Kettlebell Glute Exercises

Sample Glute Training Superset

Sample Glute Workout Superset

Complete 4 rounds

1. KB Goblet Reverse Lunge

Complete 10 repetitions

2. Frog Pump

Complete 20 repetitions

More Glute Exercises

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