What exercises engage the glutes?
To answer this question, we let’s first see what function the glutes muscles play. The gluteal muscle group (gluteus maximus, medius, minimus, tensor fasciae latae) is mainly responsible for hip extension, pelvic stabilization, abduction and external rotation of the hip.
So, what exercises with kettlebells will help us engage the glutes?
• Goblet Squat and Front Squat
• Bulgarian Split Squat
• Deadlift and Single Leg Deadlift
• Swings
• Good Morning
• Front and Reverse Lunges, Curtsy Lunge
• Hip Thrust and Glute Bridge
• Cossack Squat
When choosing exercises to train we should remember to do them with maximum commitment and technique. Feeling the muscle and working at a specific tempo will be key. Manipulating the duration of eccentric and concentric phases, as well as using pauses in specific moments of the movement (for example bottom of the squat), significantly increases the damage of muscle fibres, which is a strong stimulus for their growth. Of course, kettlebells complexes or exercises performed in a circuit are a great solution. Performing several exercises, with a short break will significantly increase the time of working the muscle under tension, which will result in a positive hypertrophic effect.
Training inspirations
Example 1
1a. KB Single Leg Romanian Deadlift 4×8 per side
1b. KB 2sec Paused Goblet Squat 4×10
2a. KB Two Hand Swing Clean to Reverse Lunge 4×8 per side
2b. KB Glute Bridge Hold 4×30-45sec
3a. Two Hand Swing – 100 reps for time (minimum rest)
3b. Side Plank Leg Abduction 1x 30sec per leg (straight after swings)
Example 2 – circuit training
5-6 circuits of:
1a. KB Cossack Squat 4×10 (5 per side)
1b. KB Frog Pump 4×20
1c. KB Bulgarian Split Squat 4×10 per side
1d. KB Good Morning 4×20
1e. KB Hand to Hand Swing 4×10 (5 per side)
(Minimum rest between exercises, 120-150sec rest after one circuit)
Are kettlebells enough for glute training?
As you can see, kettlebells are a great tool to engage most gluteal muscle functions. They offer a wide range of exercises from which we can easily create many training inspirations. However, for best results, it’s a good idea to mix up the training stimuli and complement these exercises with others using other training tools, such as barbells or bands. Working on a barbell will help us to work at a different pace and intensity. Working on mini-bands is an option for additional isolation of the muscle at lower intensity but increased tension time.
Train to constantly learn about your body, play and experiment with movements.
