Kettlebell Glute Exercises
The kettlebell swing is the reason this page exists. It is the only common exercise that trains explosive hip extension for high reps without a technical barrier, and explosive hip extension is exactly what the glutes do. A hard set of swings loads the glutes ballistically and builds conditioning at the same time, which nothing else on the site quite does.
Around the swing sit the slower hinges, the kettlebell Romanian deadlift and sumo deadlift, where the bell hanging between your legs keeps the load close to your centre of mass and makes the position easy to hold. The curtsy lunge and assisted Bulgarian split squat add the single-leg work, and the Turkish get-up trains the hip from positions nothing else visits.
Beginner4
Intermediate4
Other equipment for Glutes
Frequently asked questions
Is the kettlebell swing a glute exercise or cardio?
Both, and the distinction is mostly about how you program it. Heavy sets of ten to fifteen train the glutes powerfully; long sets of thirty or more become conditioning with a glute flavour. The hip snap is the same either way.
Should a kettlebell swing go overhead?
The Russian swing, stopping at chest height, keeps the work on the hips where it belongs. Swinging overhead adds a shoulder component and usually means the lower back finishes the rep. For glutes, chest height is the better version.
Squat or hinge: which is the swing?
A hinge. The knees bend only slightly and the movement comes from the hips travelling backward and then snapping forward. If your knees are travelling a long way and the bell drops straight down, you are squatting it, and the glutes will not get much out of it.