Having strong, well-developed glutes is essential in any fitness journey. Your glutes play an important role in supporting your spine and stabilising your knees, hips, and lower back. They can boost your overall performance and reduce risk of injury. Training your glutes doesn’t need to be complicated at all. The following glute exercises require only a kettlebell and studio bench for an effective and varied workout.
Bulgarian Split Squat
• Start with your feet hip-width apart with your left foot forward and your right foot, shoelaces down, placed on the studio bench behind you.
• Hold your kettlebell with both hands in front of your chest, keep your elbows tucked in.
• Lower your right knee to just above the floor.
• Press your left foot into the floor and your right toes into the bench to stand back up. Make sure to keep your back straight and elbows tucked in.
• Exercise Variation - You can also perform this exercise holding the kettlebell in one hand.
Goblet Squat
• Stand with your feet just outside hip width. Hold the Adjustable Kettlebell in both hands close to your chest. Keep your elbows tucked into your sides.
• Hinge at the hip and bend your knees. Avoid your knees caving in by pushing your knees outwards.
• Squat down until your hip crease is in line with, or just below, your knee crease.
• Return to standing by activating your glutes and pushing through your feet.
• Squeeze your glutes at the top but avoid pushing your hips forward.
Sumo Deadlift
• Start with your feet in a stance that is wider than shoulder width, with your toes angled 45 degrees outward. Position a kettlebell between your feet.
• Hinge at the hips and bend your knees to grab the kettlebell with both hands.
• Extend your knees and stand up with the kettlebell. Keep your chest up throughout the entire movement.
• Top Tip - Positioning your feet wider will target your glutes and hamstrings. If you bring your feet in a little closer, but still outside shoulder width, you’ll shift focus to your glutes and quads.
Glute Bridge
• Lie with your upper back on the studio bench and your feet flat on the ground underneath your knees. Your calves should have a right angle to the floor.
• Place a Kettlebell on your hips and hold it in place with both hands.
• Slowly lift your hips off the ground until your shoulders, lower back, and thighs form a straight line.
• Hold this position for 1-2 seconds at the top and squeeze your glutes.
• Lower yourself back down to the starting position. A slow and controlled tempo will work your glutes more fully than a quick drop down.
Step Up
• Stand in front of the Studio Bench while holding the kettlebell in a goblet squat position.
• Step one leg onto the bench.
• Drive through your front foot and extend your knee to stand up fully.
• Slowly lower yourself down and switch sides for the next rep.
• Exercise Variation - Hold a single kettlebell by one hand by your side before you step up. This trains unilateral strength as it forces you to resist the rotational pull to one side. Make sure to do an equal number of reps on each side.
For functionally strong glutes, perform each movement for 8-12 reps. The final 2-3 reps should be a hard effort. Focus on consistency and quality reps, and this glute workout will help you build strength where you need it.
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Tags: Equipment > Benches ; Equipment > Kettlebells ; Exercise Type > Strength ; Misc. > Workout
