45 minute advanced glute workout with kettlebells and a resistance band at home

Here's everything you need to try our 45 minute advanced 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.

45 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Goblet Curtsy Squat
  • KB Suitcase Deadlift
  • KB Single Leg Straight Leg Deadlift
  • Circuit 2
  • KB Staggered Stance Straight Leg Deadlift
  • Single Arm KB Deadlift in Wide Stance
  • KB Front Rack Curtsy Squat

Circuit 1

Complete this round 3 times.

Goblet Curtsy Squat

Complete 12 repetitions

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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.

KB Suitcase Deadlift

Complete 10 repetitions

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Secondary
Lower Body
Hinge

The kettlebell suitcase deadlift is an effective secondary hinge movement that uses a lot of core stabilisation as it requires the resistance of lateral flexion throughout the hinge movement.

Benefits of KB Suitcase Deadlift

The main benefit of the kettlebell suitcase deadlift is building strength in the hinge movement pattern whilst simultaneously engaging the core. This makes it perfect for both athletes and general populations looking to build a well rounded body.

How To Do KB Suitcase Deadlift

  1. Start with the shoulders and hips square with the kettlebell in your hand, a slight bend in the arm and the kettlebell not touching the body.
  2. Bend at the knees and the hips, maintaining an anterior pelvic tilt to allow yourself to move through the hinge pattern.
  3. Move the chest towards the floor and slightly lower the hips as you move through the hinge pattern.
  4. Keep your weight in the mid-foot throughout the movement.
  5. Come back to the starting position, with shoulders square and hips square to finish the repetition.

Coaching Tips For KB Suitcase Deadlift

Follow these cues to perform KB Suitcase Deadlift correctly:

  • Keep hips and shoulders square at all times
  • Don't feel the need to touch the floor to complete the rep, hinge as far as able maintaining an arch in the lower back.

KB Single Leg Straight Leg Deadlift

Complete 10 repetitions

Buy Kettlebells
Secondary
Lower Body
Hinge

Coaching Tips For KB Single Leg Straight Leg Deadlift

Follow these cues to perform KB Single Leg Straight Leg Deadlift correctly:

  • Keep shoulders and hips square
  • Feel the tension in the hamstring
  • Keep the KB close to the body
  • Stability is more important than weight.

Circuit 2

Complete this round 3 times.

KB Staggered Stance Straight Leg Deadlift

Complete 12 repetitions

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Secondary
Lower Body
Hinge

Coaching Tips For KB Staggered Stance Straight Leg Deadlift

Follow these cues to perform KB Staggered Stance Straight Leg Deadlift correctly:

  • Maintain an arch in the lower back throughout
  • Use the back leg in a kickstand as a guide, remain on your toes.

Single Arm KB Deadlift in Wide Stance

Complete 10 repetitions

Buy Kettlebells
Secondary
Lower Body
Hinge

Coaching Tips For Single Arm KB Deadlift in Wide Stance

Follow these cues to perform Single Arm KB Deadlift in Wide Stance correctly:

  • Keep hips and shoulders square
  • Keep an arch in the lower back
  • Only hinge to where you are able to maintain a good position.

KB Front Rack Curtsy Squat

Complete 12 repetitions

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Secondary
Lower Body
Hip Dominant

The kettlebell front rack curtsy squat is an excellent hip dominant variation that requires, strength, coordination and core stability.

Benefits of KB Front Rack Curtsy Squat

This movement benefits both unilateral strength while slightly isolates more the glutes than a traditional lunge. It has benefits for uni-lateral strength, muscle growth and general athleticism.

How To Do KB Front Rack Curtsy Squat

  1. Start in a stable position with the kettlebells in a strong front rack hold.
  2. Lunge backwards, wrapping the knee inward past the other knee.
  3. Slowly lower the knee to the floor and gently touch the floor with the knee.
  4. Use the muscles in the front leg as much as possible to lift the weight and return to the start position.

Coaching Tips For KB Front Rack Curtsy Squat

Follow these cues to perform KB Front Rack Curtsy Squat correctly:

  • Keep the kettlebells in a stable front rack position throughout
  • Step backwards and around the foot that remains planted
  • Gently touch the knee to the floor and use the front leg to lift yourself.

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This workout was made by Sean Klein

Sean Klein

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