Huge muscles like the glutes require a lot of energy to work and maintain operations. Exercising and developing the glutes burns a large amount of calories both during and after workouts.
I’ve listed the following buttock exercises down in order of difficulty so you should become proficient with each one before moving on to the next. This is the simplest of buttock exercises but you can make it as hard or as easy as you wish by increasing the weight.
As you probably know by now the kettle bell swing is a huge exercise for the whole body but it does predominantly focus on the glutes. The swing does not use a 90 degree knee bend like later exercises so most attention is focused on the back of the body.
It is essential that you squat so that your knees bend a full 90 degrees otherwise you are putting more of the focus on your thighs than your glutes. Perform these with or without a kettle bell or a dumbbell, medicine ball, power-bag, barbell, or anything else you can hold.
Top tip : keep your weight back on your heels and prevent your knees from caving inwards. The kneeling lunge teaches you to activate your glutes correctly by forcing a 90-degree angle at the knee.
Often holding a small weight can help counterbalance the movement and make it easier. Working your glutes is the most important muscle group that you can focus your energy upon.
Getting straight to your buttocks or glutes during your workouts will ensure that you burn the most amount of calories, improve your movement skills and protect yourself from and help eliminate back pain. I mean, they’re literally cannonballs with handles,” says Lore McFadden, certified personal trainer and owner of Positive Force Movement, a gym in Rochester, New York, that’s committed to working with people who have historically not felt welcomed by the fitness industry.
McFadden says while not everyone absolutely has to use every type of strength-training equipment, for some, getting past that first bit of kettle bell intimidation can be motivating. The process of going from intimidation to expertise is incredibly empowering,” McFadden says, adding that when you think about it, that sort of growth is what we take with us from the gym into real life.
“To embark on such a journey inevitably increases a person’s awareness of their self-efficacy, which builds a healthy self-regard that will be there for them whenever they encounter intimidating conversations or situations in life outside the gym.” “The kettle bell is an excellent option for many people who are interested in building strength, conditioning, and/or mobility safely and sustainably,” McFadden says.
She teaches classes in person at her studio, Fitness by Sarah Taylor, and offers online programs as well. Stand with your feet shoulder-width apart, knees slightly bent, holding a kettle bell with both hands by the handle, arms relaxed in front of your body.
Hinge at your hips, bend your knees slightly, and push your butt back to perform a dead lift, slowly lowering the weight down toward the ground. Pause at bottom, then slowly stand back up to return to starting position.
Bend your knees and push your hips back to lower and grab the kettle bell with both hands by the top of the handle. Immediately lower into a squat, shifting your weight into your heels and pushing your hips back as you bend your knees.
Stand with your feet shoulder-width apart, toes turned out slightly, holding a kettle bell in each hand at your shoulders. Hold the weights by the handles, using an overhand grip so that your palms are facing forward and the bells are resting on your shoulders.
Stand with your feet shoulder-width apart and your knees slightly bent, holding a kettle bell in each hand by the handle, arms relaxed by your sides with your palms facing each other. Hinge at your hips, bend your knees slightly, and push your butt back to perform a dead lift, slowly lowering the weights down toward the floor.
Pause at bottom, then slowly stand back up to return to starting position. With a soft bend in your knees, hinge forward at your hips, push your butt back, and grab the handle with both hands.
Hike the bell high up in your groin area (your wrists should touch high on your inner thigh) and thrust your hips forward aggressively so that at the top of the swing, you are essentially in a standing plank, looking straight ahead, squeezing your core, glutes, and quads. When you’re done with all of your reps, perform a back swing: Bring the bell through your legs, but instead of thrusting your hips forward to bring it to shoulder level, safely place it back on the floor.
With a soft bend in your knees, hinge forward at your hips, push your butt back, and grab the handle with your right hand. Hike the bell high up in your groin area (your wrists should touch high in your inner thigh) and thrust your hips forward aggressively so that at the top of the swing, you are essentially in a standing plank, looking straight ahead, squeezing your core, glutes, and quads.
Hinge forward at your hips and push your butt back again, letting the bell drop on its own as you do. When you’re done with all of your reps, perform a back swing: Bring the bell through your legs, but instead of thrusting your hips forward to bring it to shoulder level, safely place it back on the floor.
Hold the weights by the handles, using an overhand grip so that your palms are facing forward and the bells are hanging down and resting on your shoulders. Bend both knees until your left quad and right shin are approximately parallel to the floor.
Your torso should lean slightly forward so your back is flat and not arched or rounded. Hold a kettle bell in your right hand in the racked position at your shoulders, gripping the weight by the handle, using an overhand grip so that your palm is facing forward and the bell is hanging down and resting on your shoulder.
Targets the glutes, quads, hamstrings, inner thigh muscles (hip adductors), and core. Stand with your feet hip-width apart, holding a kettle bell in your right hand by the handle, arm resting comfortably by your side.
Continue alternating sides and passing the weight underneath your legs each time. Our model, Sarah Taylor, is wearing Iris & Ink Striped Stretch Leggings, $65, ; Iris & Ink Cutout Stretched Sports Bra, $40, ; and APL Women’s Technique Pro Sneakers, $140, athleticpropulsionlabs.com.
There are two appropriate answers here: a kettle bell and your booty (specifically, your butt after you finish this kettlebellworkout video). Davis sure knows her way around a lot of different fitness equipment, so you can rest assured she had your best Assets in mind when she created this kettlebellbuttworkout.
Once you've completed all exercises, move through the series twice more for a workout total of three rounds. Hinge at hips while maintaining a neutral spine, and bend down to grab kettle bell handle with right hand.
C. Squeezing glutes, quickly stand and swing kettle bell forward up to eye level. You can swing free left hand up at the same time for added balance.
Safely drop weight by pausing at the bottom of the swing when kettle bell is near starting position. Hinge at hips, maintaining a neutral spine, and grab kettle bell handle with right hand.
C. Squeeze glutes to quickly stand as you fluidly flip kettle bell up and over your wrist to rest on your forearm. You can let free left arm float out to side for added balance.
Step back with your right foot coming into a reverse lunge, as you simultaneously bring kettle bell down underneath your front leg to grab handle with left hand. C. With kettle bell in left hand, push through front heel to come to standing.
Repeat movement pattern on opposite side, stepping into a reverse lunge with left leg and bringing weight underneath toward right. Hold kettle bell by horns (where handle meets bell) at chest height with elbows pointing down.
Pause here before tucking pelvis and coming down into a goblet squat; kettle bell is still at chest height. C. Reverse movement, pushing through heels to lift butt back up.
Sit with right leg extended straight out in front of you, left leg bent with foot planted on ground, right arm extended slightly outside midline and behind you for balance, and kettle bell next to your left hip on floor. Extend weight directly up above you, keeping an eye on bell at all times.
C. Pushing through left heel (and using right arm and leg to help balance), lift hips into elevated bridge position. Hinge at hips while maintaining a neutral spine, and bend down to grab kettle bell handle with both hands.
Maintain a slight pelvic tuck to not arch back nor come to a complete standing position. Stand with right leg back, forefoot on ground, and kettle bell in front of you on floor.
You can extend free left arm out to side for added balance. A goal that keeps cropping up with my clients is glute development because people want big, round butts.
Sitting on your glutes for extended periods causes the brain to forget how to activate them. You should be able to flex each cheek as easily as you can tap your big toe while your hamstrings remain completely relaxed.
Sitting in chairs for extended periods, for years on end, pulls the pelvis into a posterior tilt. This means that in normal posture, the tail bone is a little tucked under and the lower back is flatter than optimal.
People with this posture type almost always have an underdeveloped butt because when the pelvis is in this position the hamstrings will always cheat the glutes out of a job. Optimally, the neck should flex first (to look at the object you’re picking up, say), then the hips, then the mid-back (thoracic spine) and only then, if the everyday task demands it would the lower back go into noticeable flexion×.
When the lower back is first to flex, for the many times per day that you bend over, excessive compression of the lumbar disks is caused. The glutes are required for locomotive activities such as running, but the overactive hamstrings become the prime movers therefore become very partial to injury.
Before I’m criticized for suggesting that we’re supposed to bend like stiff robots, I want to clarify that all joints of the spine and hips flex a little to initiate all everyday bending or hinging patterns. Whereas, for optimal safe movement, most of the flexion should come from the hips and thoracic spine, first.
In a training environment (with exercises such as dead lifts and swings) flexing from the lower back first leads to disc damage. When a lower back flexes and rotates that’s like the perfect storm for lumbar disc injury.
Here’s an excerpt from a tongue-in-cheek section within a strength coaching manual I once wrote for a well-known fitness education company: “The posterior chain is meant to work synergistically and in unison with the other ten (or so) myocardial lines.
Teaching one chain of fascia to work hard while the rest remain dormant is a violation of common sense. Isolating the lower back, glutes and hamstrings while the feet are strapped in causes a neurological misfiring and a detriment to human movement.
Patterning multiple reps of lumbar flexion eccentrically controlled by the lower back, especially for the chair-bound masses could very well lead to bulging disks in the future. If the world changes and there’s suddenly a daily requirement for everyday people to hang over the side of a boat with a friend holding their feet and repeatedly pick penguins out of the water, our opinion on the functionality of the God will stay the same.
Hold the kettle bell by the horns and rest your wrists on your pelvis so the hips (glutes) do the work. The lower back is made up mostly of tonic, stability muscles that like to hold gentle isometric (same length) contractions all day long.
They hold the vulnerable lower back in place while the powerful hips drive movement. If these are asked to lengthen and shorten to create movement for the entire body injury tends to occur.
Glutes, on the other hand, are physic prime mover muscles that like to produce powerful contractions for very short periods. Because that’s the pattern they’ve taught their nervous system by spending too long in a chair.
The pendulum swing also involves rotating at the bottom then scooping the knees forward. This sends the kettle bell in an upward trajectory (required for the sport) and makes torso rotation, quads and hamstrings the main drivers for the movement, instead of the glutes.
Aside from loosely hooking the kettle bell, the arm and shoulder plays no part in the upswing. At the top of every swing, stand as tall as can be and clench your butt, quads and hamstrings hard.
The snatch is a swing, but the kettle bell ends in the overhead position instead of floating to chest height. The most common problems with peoples’ snatches are: hip hinge too shallow, rotation is allowed, lack of shoulder ability to own the overhead position, hook-grip too weak to catch the falling kettle bell.
It doesn’t take many glute swings, even with a light load, to make your butt feel like it’s about to explode. The glute swing is one of the hardest of all exercises to perform safely because the risk of the swinger’s lower back flexing is so high.
Lumbar flexion not only makes this dangerous, but ineffective because the lower back and hamstrings become the main drivers instead of the glutes. During hinge exercises where torso rotation is involved it’s critical for the lumbar spine to remain in a sagittal neutral position.
When the lumbar spine flexes, these articular processes drift apart and rotation is allowed to occur. Super simple and accessible, provided there’s a basic level of hip mobility in place.
A high-value exercise that develops stable shoulders, a mobile mid-back, a strong torso as well as working the glutes and patterning a good hip hinge. Plantar flexing the back ankle allows more range of motion for the hip therefore gets into the glute more.
The fact that the other hip is extended helps keep an optimal pelvic posture for hitting the glute. Exhale: keeping your body upright, drive your front heel down without using the back foot for help.
Firing up the glutes reciprocally inhibits the hip flexors, which are usually super tight on most people. This free weight works similarly to a dumbbell, but its shape makes it a little more versatile, allowing you to do some more dynamic movements.
Whether you're still sort of new to kettle bell training or have been doing it for a while now, this lower-body kettlebellworkout from personal trainer Samantha Circuit, M.S., P.A.-C., C.S.C.S., is worth a try. It's meant to improve both muscular strength and power, Circuit explains, which are two important fitness skills to focus on.
Power declines quite rapidly as we get older, she explains, and it's important to maintain if we want to stay active and injury-free for the long haul. “Power training allows an individual to react quickly to a trip and catch themselves rather than falling and potentially breaking a limb,” Circuit says.
While that may seem like something for future you to worry about, it's a good idea to incorporate functional exercises into your regular routine to improve your fitness and keep your body ready for whatever life may throw at it. The lower-body kettlebellworkout below will get you moving in a few different ways and strengthen both the front and back of your body.
Demoing the moves below is Amanda Wheeler, a certified strength and conditioning specialist and cofounder of Formation Strength, an online women’s training group that serves the LGBTQ community and allies. With a soft bend in your knees, hinge forward at your hips, push your butt back, and grab the handle with both hands.
Hike the bell high up in your groin area (your wrists should touch high in your inner thigh) and thrust your hips forward aggressively so that at the top of the swing, you are essentially in a standing plank, looking straight ahead, squeezing your core, glutes, and quads. When you're done with all of your reps, perform a back swing: Bring the bell through your legs but instead of thrusting your hips forward to bring it to shoulder level, safely place it back on the floor.
Stand with your feet together, holding a kettle bell in each hand in front of your legs (as shown). Keeping your back flat and a slight bend in your left knee, hinge forward at the hips, push your butt back, and raise your right leg straight behind your body as you lower the weight toward the floor until you feel a stretch in your left hamstring.
Bend your knees and push your hips back to lower and grab the kettle bell with your right hand, palm toward your body. Bend your right knee, hinge forward at the hips, and sit your butt back to lower into a lateral lunge.
Keep your back flat and core engaged, and make sure your knee doesn't move forward beyond your toes. Model Amanda Wheeler is wearing Nike Bliss Lux Mid-Rise Training Pants, $90, nike.com ; a Nancy Rose Performance tank; and Nike Air Zoom Pegasus 35 sneakers, $120, nike.com.
Kettle bells, which look like cannonballs with handles, have become a popular strength training alternative to traditional barbells, dumbbells, and resistance machines. Kettle bell exercises often involve several muscle groups at once, making them a highly effective way to give your arms, legs, and abs a great workout in a short amount of time.
Kettle bells can be used for a variety of exercises that improve both your strength and cardiovascular fitness. Russian strongmen in the 1700s developed kettle bells as implements to build strength and endurance.
You’ve probably seen depictions of bare-chested carnival strongmen hoisting them over their heads. Using lighter kettle bells at first allows you to focus on using the proper form and technique for the different exercises.
Fitness experts suggest using kettle bells with the following weights if you’re at an intermediate to advanced level with your strength training: Aim to add more reps each week, then work toward adding more sets as you build strength.
Push your hips backward, and bend your knees to reach the kettle bell handles. Firmly grip the kettle bells, keeping your arms and back straight.
This is an excellent exercise to boost both your muscle strength and cardiovascular fitness. While your shoulders and arms will do a lot of the work, most of the effort should come from the hips and legs.
Engage your abdominal muscles and set your shoulders back. Exhale as you make an explosive upward movement to swing the kettle bell out in front of you.
Squats are an excellent lower-body exercise that work your quads, hamstrings, calves, glutes, as well as your abdominal muscles. Slowly bend both knees so that your thighs are almost parallel to the floor.
Using your leg muscles, with your upper body still, straighten up to your starting position. Alternatively, you can hold a kettle bell by the handle in one or both hands, with your arms at your sides.
Slowly step forward with your left leg, bending your knee while keeping your right foot in place. Make sure your left knee doesn’t extend over your toes.
A great exercise for working your abs and obliques (the muscles on the sides of your abdomen that run from your hips to your ribs), the Russian twist can also be done with a weighted medicine ball or barbell plate. When using a kettle bell, be sure to keep a firm grip so that you don’t drop it on your lap.
Holding the kettle bell handle with both hands, lean back so that your torso is at about a 45-degree angle to the floor. With your heels a few inches above the floor, rotate your torso from right to left, swinging the kettle bell slightly across your body.
When you’ve completed your repetitions, return to your starting position. When your chest is even with the kettle bell handles, exhale and push your body back up to its starting position.
Hold a kettle bell by the handle so that it rests against the outside part of your shoulder. There are many benefits to working out with kettle bells, for both men and women, across all age groups.
According to a 2019 study, a kettle bell workout is a highly effective way to improve your strength, aerobic power, and overall physical fitness. Compared to resistance circuit-based training, the same study found that a regular kettle bell workout is just as effective at improving cardiorespiratory fitness and muscle strength.
A 2013 study reported that participants who completed an 8-week kettle bell training session saw noticeable improvements in their aerobic capacity. Kettle bell exercises have the ability to restore muscle mass and improve grip strength in older adults, according to a 2018 study.
If possible, ask a certified personal trainer at your local gym or fitness center to show you the proper form for kettle bell exercises. Kettle bells tend to swing, so get used to the feel and movement in your hands before using one.
Stop immediately if you feel sudden or sharp pain. A little mild soreness after a workout is normal, but you shouldn’t feel sudden, sharp pain while working out.
Kettle bells can take a little getting used to, but working out with them is a highly effective way of improving your muscle strength and cardio fitness. The key is to start slow and, if possible, with the help of a certified personal trainer.
If your overall goals are fat loss, gaining strength, shaping your lower body or improving your ability to move faster or more efficiently then kettle bell leg exercises are vital. At the back of the legs you have 3 long muscles collectively named the hamstrings.
The hamstring muscles attach to the bottom of the pelvis and help to extend the hips and flex the lower legs. When you run downhill or need to slow down or stop it’s your hamstring that work to achieve this.
Strengthening the hamstrings is very important to help maintain balance between the front and back of the legs and vital for preventing future injuries. Keep your weight back on your heels and slowly push the hips backwards as you breathe out.
Refrain from using a heavy kettle bell during this exercise and treat it merely as an introduction to hamstring training. Due to the high amount of muscle activation used for this exercise you can expect to lift some quite substantial loads, so don’t be afraid to increase the weight once you have mastered the movement.
Practicing this tricky kettle bell leg exercise will challenge your balance and core muscles as well as your hamstrings. Keeping your weight back on your heels rather than your toes will help to further activate the hamstring muscles.
Again weight is kept on the heels rather than the toes as you push the hips backwards and descend towards the floor. Don’t force your way to the floor if your hamstrings and hips are too tight.
When you can reach the opposite foot with good technique then you know you have great mobility in your hips and flexibility in the hamstrings. Just like the hamstring muscles they attach to the bottom front of the pelvis and help flex the hips and extend the lower leg.
The Quadriceps, on many people, tend to be disproportionately stronger than the hamstrings and can therefore affect the position of the pelvis resulting in a forward tilt. A 90 degree bend in the knee is important for many exercises to also activate the glutes or buttock muscles.
Failure to move through this 90 degree range can result in an over dominance of the quads over the glutes and ultimately a muscle imbalance. The kettle bell goblet squat is the ultimate beginners leg exercise and involves activation of the quads, hamstring and glutes.
Squatting down so the thighs are at least parallel with the floor will ensure that the buttock muscles are activated fully. As with the hamstring exercises keeping your weight back on your heels rather than your toes will ensure better activation of the leg muscles.
For many people this natural squatting movement is challenging so practicing without a kettle bell first, holding onto a post or back of a chair can also be helpful. Remember to keep the chest and rib cage lifted throughout the movement.
You will achieve the same quad, hamstring and glute activation as with the goblet squat but challenge the core muscles a little more than you battle for stability. As more advanced kettle bell athletes will know the racked squat provides a beautiful segue into so many other exercises like the thruster, snatch, one handed swing, clean, high pull, lunge and more.
Try to kiss or get as close as possible with the back knee to the floor in order to fully activate all the muscles involved and also maintain good mobility in the hips. You will also achieve a surprisingly good lower body cardio workout from the kettle bell lunge exercise.
The kettle bell bob and weave is our first lateral moving leg exercise and serves as a great introduction into training sideways (frontal plane). It is important to keep the chest up and rib cage lifted throughout the movement to prevent straining the back muscles.
Work up to a total of 20 alternating reps gently getting deeper into the movement each time. Just as with the bob and weave the objective is to get as deep as possible to maximize activation of the quads and glutes.
Again keeping your weight back on your heels rather than the toes will help to further activate the leg and buttock muscles. Practice 5 reps on each side keeping the chest up and working on increasing the depth of the movement.
The kettle bell pistol squat is a true strength based exercise that will max out the quads, hamstrings, and glutes. You can practice by holding onto a door frame, post or using a band or Tax attached in front of you.
Move slow and steady on the way down keeping your weight back on your heel. Holding onto a light kettle bell can help with counterbalance to stop you from rolling backwards.
The kettle bell lunge with rotation adds a more functional training element to the exercise. Holding the knee above the floor during the twist adds an isometric part to the movement making it a lot more challenging and fatiguing on the quads and glutes.
It is important to take your time as you move through the exercise and not rush the rotational element. Practice the movement by alternating sides as you lunge forwards with the opposite leg.
Due to the seamless transitions between the movements you will find this exercise very cardiovascular as well as fatiguing on the legs. As with all lunge exercises keep your chest up and focus on getting your knee as close to the floor as possible.
One of the great benefits of kettle bell training is that you can activate over 600 muscles with certain exercises so not only are you working the legs but the rest of the body too. If your ultimate goals are fat loss then using full body exercises more frequently can be a real game changer.
The movement should not be rushed especially from the racked position, with the kettle bell against the chest, to the overhead press exercise. Not only are the legs worked during the squatting portion of the exercise but the core and upper body is also challenged together with your cardio.
Practitioners should master the racked squat exercise first before adding the pressing element onto the movement. As the overhead pressing part of the exercise is facilitated by the momentum of the squat, heavier kettle bells can be used.
Practice 10 – 15 reps on each side at a medium tempo for a full body workout. The kettle bell lunge and press is a demanding exercise that not only challenges the quads, hamstrings and glutes but also the core and shoulder too.
The exercise begins in the same way as the regular reverse lunge except as you return to the standing position you drive the kettle bell up and overhead. The kettle bell snatch is a big full body movement that also works into the hamstrings and glutes.
A good quality kettle bell swing as well as being comfortable with the overhead press will certainly help. As a very dynamic exercise the kettle bell moves at a good pace from top to bottom so expect your heart rate to rise quickly.
The legs and buttocks are the strongest muscles in the body so often you need to use two kettle bells in order to really challenge them. Using two kettle bells is not always necessary, anyone who has mastered the Pistol Squat can attest to the sheer intensity of this exercise without the need for too much load.
The kettle bells can also be held either down by your sides with arms straight or up in the racked position as shown in the image above. Remember to lower the back knee carefully towards the floor and work on nice deep lunges in order to activate as many muscles as possible.
The double kettle bell clean, squat and press is the ultimate full body exercise. The double kettle bell alternating clean is a fast and challenging exercise but one that will certainly work your full body.
To keep your lower body kettle bell workouts balanced I would suggest selecting 1 or 2 exercises from each category: You can either repeat the same leg circuit for a total of 2 – 4 sets or change exercises each round.
Training your lower body using kettle bells is a great choice for fat loss, adding muscle, gaining strength, improving movement skills as well as preventing future injuries. Kettle bell swings are considered one of the best hip hinge exercises and similar to the traditional dead lift.
More emphasis is placed on the posterior chain using the kettle bell swing, these muscles include the hamstrings, glutes, back and hips. Everyone recovers from exercise differently but if the intensity and your overall well-being match you can train with kettle bells every day.