45 minute advanced glute workout with kettlebells at home

Here's everything you need to try our 45 minute advanced glute workout with kettlebells 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
  • KB Single Leg Straight Leg Deadlift
  • Circuit 2
  • KB Front Rack Curtsy Squat
  • Goblet Curtsy Squat
  • Circuit 3
  • Assissted Single Leg KB Straight Leg Deadlift
  • KB Deadlift

Circuit 1

Complete this round 3 times.

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 Front Rack Curtsy Squat

Complete 12 repetitions

Buy Kettlebells
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.

Goblet Curtsy Squat

Complete 12 repetitions

Buy Kettlebells
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.

Circuit 3

Complete this round 3 times.

Assissted Single Leg KB Straight Leg Deadlift

Complete 9 repetitions

Buy Kettlebells
Secondary
Lower Body
Hinge

Coaching Tips For Assissted Single Leg KB Straight Leg Deadlift

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

  • Keep the shoulders and hips square
  • Feel the tension in the hamstring
  • Keep the kettlebell close to the body
  • Maintain an arch in the lower back.

KB Deadlift

Complete 14 repetitions

Buy Kettlebells
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.

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This workout was made by Sean Klein

Sean Klein

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