30 minute beginner glute workout with kettlebells and a resistance band at home

Here's everything you need to try our 30 minute beginner glute workout with kettlebells and a resistance band at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
12/11/23
In This Workout
  • Circuit 1
  • Banded Hamstring Curl
  • Circuit 2
  • Banded Extensions
  • KB Deadlift
  • Goblet Curtsy Squat

Circuit 1

Complete this round 3 times.

Banded Hamstring Curl

Complete 12 repetitions

Secondary
Lower Body
Hinge

Coaching Tips For Banded Hamstring Curl

Follow these cues to perform Banded Hamstring Curl correctly:

  • Attach the band just above the ankles, curl towards the glutes
  • Don't add much speed
  • Focus on contracting the hamstrings.

Circuit 2

Complete this round 3 times.

Banded Extensions

Complete 14 repetitions

Secondary
Lower Body
Hinge

Coaching Tips For Banded Extensions

Follow these cues to perform Banded Extensions correctly:

  • Keep the hips high after the initial bend, feel the tension in the hamstrings
  • Maintain an arch in the lower back.

KB Deadlift

Complete 10 repetitions

Secondary
Lower Body
Hinge

Coaching Tips For KB Deadlift

Follow these cues to perform KB Deadlift correctly:

  • Bend at the knee and the hips, folding into the hip crease
  • Use the hamstrings and lower back
  • Keep a neutral spine throughout
  • Keep the upperback tight and maintain an arch in the lower back.

Goblet Curtsy Squat

Complete 6 repetitions

Secondary
Lower Body
Hip Dominant

Coaching Tips For Goblet Curtsy Squat

Follow these cues to perform Goblet Curtsy Squat correctly:

  • Keep the front knee fixed over the ankle
  • Wrap the leg behind the planted foot and touch the back knee to floor.

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This workout was made by Sean Klein

Sean Klein

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