Seems like everyone is singing the praises of kettlebells [1] these days, and for good reason: "Kettlebells are one of the most versatile pieces of equipment," said Danielle Gertner [2], a NASM-certified personal trainer who's kettlebell-certified from the Onnit Academy. Kettlebells offer the convenient size and portability of a dumbbell, Danielle explained, while presenting a unique difficulty all their own: the spherical weight of the kettlebell can be anywhere from six to eight inches from the hand, which adds "an unparalleled challenge for core stability and stabilizer muscles," Danielle told POPSUGAR.
If you're looking to build and strengthen your glutes, adding kettlebells to your workout is a great way to go. That's why we had six trainers, all certified in kettlebell training, share their top kettlebell exercises to fire up all the muscles in your butt and, as you'll see, quite a few across the rest of your body as well. (Check out our guide if you need help choosing the right weight [3].)
Kettlebell Swings
"This is an incredible exercise for training hip power and explosiveness," Danielle said. The kettlebell swing is "the godfather of all kettlebell exercises," according to trainer Andrew Bustos [5], NASM, ACE, a certified kettlebell instructor. Besides being his favourite kettlebell exercise for the glutes, "it also works the hamstrings, abs, and many other muscles since it's a total-body exercise. I have my clients do a swing a lot because it helps to improve posture and keeps the lower back strong."
- Hold a kettlebell with both hands by the flat, top handle. Let your arms rest so the kettlebell hangs down between your legs.
- Place your legs slightly wider than hip-width apart. Your toes should point slightly outward.
- To begin, keep your back flat and brace your core. Bend at your knees, and push your glutes back.
- While keeping your arms straight, press your weight down into your feet and squeeze your quads and glutes as you push the kettlebell up.
- Extend your hips and legs to stand. This motion will drive the kettlebell up to just above shoulder height.
- Control the momentum while lowering the kettlebell as it returns to the starting position. This counts as one rep.
Single-Leg Kettlebell Deadlift
"By focusing on one side and going heavy, you can feel your glutes on the standing leg right away," said Tara Laferrara [6], a NASM-certified trainer who's kettlebell-certified through Onnit Academy. "If you pick your opposite foot and draw your heel up towards the sky, you can get a little glute activation on that leg as well."
- Hold a kettlebell in your right hand, and lift your left foot slightly off the ground.
- Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body. The kettlebell will lower toward the ground. Keep your left shoulder blade pulled down your back.
- With your back straight, return upright, coming to your starting position.
- This completes one rep. Maximise this move by keeping your right foot off the ground as you go through your reps.
Goblet Squat
"This is the best squat to feel your glutes the most," Tara told POPSUGAR. "Because the weight is in front, you are hinging and leaning slightly forward," then pushing through your heels and squeezing your glutes when you stand.
- Stand with your feet slightly wider than hip-distance apart, with your toes pointed slightly outward.
- Hold a heavy kettlebell (20 to 40 pounds) in front of you with palms facing each other. Either hold it upside down at the base (as pictured) or right side up by the lower portion of the handle (aka the horns). Pull your elbows in toward your sides.
- Keep your chest lifted, and squat down until your thighs are parallel to the ground. The kettlebell and your arms should stay inside of your legs and close to your body at all times.
- Pause, then slowly stand back up.
- This counts as one rep.
Kettlebell Bent-Leg Deadlift
The deadlift is one of the best butt exercises around, and this kettlebell variation is one way to do it. Hardstyle Kettlebell-certified trainer Lynn Montoya, ACE, recommends using a heavy weight to really feel the burn.
- Stand with your feet shoulder-width apart, and place a kettlebell on the ground in front of your feet.
- Hinge your hips backward while bracing your core and keeping your chest up. Lower into a squat.
- At the bottom of your squat, grab the kettlebell with both hands by the handle.
- Slowly stand, keeping the kettlebell close to your body.
- Squeeze your glutes for a few seconds at the top.
- Repeat the steps to sink back into a squat and place the dumbbell back on the ground. This counts as one rep.
Bulgarian Split Squat With Kettlebell
According to Hardstyle Kettlebell-certified trainer Lisa Reed [7], MS, CSCS, the kettlebell Bulgarian split squat is great for your glutes and hamstrings alike. You should feel the most work in your front glute with just a slight stretch in your back hip flexor. "Because of the balance factor (which also stimulates your abs), split squats are amazing for shaping, defining, and conditioning your glutes!" Lisa said.
- Hold a kettlebell in each hand.
- Begin by placing the toes of your right foot on a bench, box, stair, or chair of about knee height. Keep your left leg straight.
- Make sure your left foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
- Bend your left knee, squeeze your right glute, and lower your pelvis toward the ground.
- Press your left heel into the ground to straighten your left knee. This completes one rep.