45 minute intermediate glute workout with dumbbells and kettlebells at home

Here's everything you need to try our 45 minute intermediate glute workout with dumbbells and 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
  • DB Crush Grip Away from Body Straight Leg Deadlift
  • Circuit 2
  • KB Walking Deadlift
  • DB Suitcase Deadlift
  • Circuit 3
  • Offset DB Staggered Stance Straight Leg Deadlift
  • KB Front Rack Curtsy Squat

Circuit 1

Complete this round 3 times.

DB Crush Grip Away from Body Straight Leg Deadlift

Complete 10 repetitions

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Primary
Lower Body
Hinge

The double kettlebell gorilla row is an excellent horizontal pull variation that also requires a great deal of core stability and lumbar spine stabilisation.

Benefits of DB Crush Grip Away from Body Straight Leg Deadlift

The main benefit of the double gorilla row is strength gain in the horizontal pull movement pattern. It can also be used to gain muscle in the upper and lower back muscles. Finally it’s a great movement for athletes as the learn to perform pulls whilst generating a lot of stability.

How To Do DB Crush Grip Away from Body Straight Leg Deadlift

  1. Start with the kettlebells at the hips with the arm straight.
  2. Bend slightly at the knees and the hips and hinge into the pulling position.
  3. Ensure your back is straight and able to maintain the weight.
  4. Pull the kettlebell until your elbows are inline with your belly button.
  5. Control the kettlebells back to the starting position.

Coaching Tips For DB Crush Grip Away from Body Straight Leg Deadlift

Follow these cues to perform DB Crush Grip Away from Body Straight Leg Deadlift correctly:

  • Keep the DB underneath your shoulders with the elbows locked
  • This will put more pressure on your lower back but will still target the hamstrings, use a conservative weight.

Circuit 2

Complete this round 3 times.

KB Walking Deadlift

Complete 7 repetitions

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Secondary
Lower Body
Hinge

Coaching Tips For KB Walking Deadlift

Follow these cues to perform KB Walking Deadlift correctly:

  • Make sure as much weight is going through the front foot and the back foot has the toes pressed into the floor
  • Only hinge to where your able to maintain an arch in the lower back.

DB Suitcase Deadlift

Complete 8 repetitions

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Secondary
Lower Body
Hinge

The dumbbell suitcase deadlift is a great secondary hinge variation for intermediate to advanced individuals.

Benefits of DB Suitcase Deadlift

The main benefit of the dumbbell suitcase deadlift is its ability to gain strength in both the hinge movement patter / posterior chain whilst simultaneously improving core strength.

How To Do DB Suitcase Deadlift

  1. Start with the weight by your side not touching the body and in a full upright starting position.
  2. Bend at the knees and the hips.
  3. Move the chest towards the floor whilst keeping the hips high.
  4. Do not let the dumbbell pull you out of position by resisting the rotation.
  5. Come to the bottom of your hinge range of motion, not bending the back.
  6. Stand up moving through the same range of motion just in the inverse and coming back to the starting position.

Coaching Tips For DB Suitcase Deadlift

Follow these cues to perform DB 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.

Circuit 3

Complete this round 3 times.

Offset DB Staggered Stance Straight Leg Deadlift

Complete 10 repetitions

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Secondary
Lower Body
Hinge

Coaching Tips For Offset DB Staggered Stance Straight Leg Deadlift

Follow these cues to perform Offset DB 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 throughout
  • Do not let the single DB cause any rotation.

KB Front Rack Curtsy Squat

Complete 8 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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