60 minute intermediate glute workout with dumbbells and kettlebells at home

Here's everything you need to try our 60 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • DB Cross Body Straight Leg Deadlift
  • DB Crush Grip Away from Body Straight Leg Deadlift
  • Offset DB Staggered Stance Straight Leg Deadlift
  • Circuit 2
  • DB Suitcase Deadlift
  • Offset DB Walking Deadlift
  • KB Suitcase Deadlift
  • Circuit 3
  • Single Arm KB Deadlift in Wide Stance
  • DB B-Stance Straight Leg Deadlift

Circuit 1

Complete this round 3 times.

DB Cross Body Straight Leg Deadlift

Complete 12 repetitions

Coaching Tips For DB Cross Body Straight Leg Deadlift

Follow these cues to perform DB Cross Body Straight Leg Deadlift correctly:

  • Bend at the knees and the hips, bring the opposite hand to the opposite foot, bend at the spine and reach as far as able.

DB Crush Grip Away from Body Straight Leg Deadlift

Complete 10 repetitions

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.

Offset DB Staggered Stance Straight Leg Deadlift

Complete 10 repetitions

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.

Circuit 2

Complete this round 3 times.

DB Suitcase Deadlift

Complete 8 repetitions

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.

Offset DB Walking Deadlift

Complete 9 repetitions

Coaching Tips For Offset DB Walking Deadlift

Follow these cues to perform Offset DB 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
  • Keep hips and shoulders square.

KB Suitcase Deadlift

Complete 7 repetitions

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.

Circuit 3

Complete this round 3 times.

Single Arm KB Deadlift in Wide Stance

Complete 10 repetitions

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.

DB B-Stance Straight Leg Deadlift

Complete 8 repetitions

Coaching Tips For DB B-Stance Straight Leg Deadlift

Follow these cues to perform DB B-Stance Straight Leg Deadlift correctly:

  • Make sure you keep the supporting foot facing outward and on your tip toes
  • Only hinge to where your able to maintain an arch in the lower back.

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This workout was made by Sean Klein

Sean Klein

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