Top 5 Kettlebell Glute Exercises Actually Hit Your Glutes

When I first got into kettlebell glute exercises, I expected to feel my glutes light up. Instead? My quads and hamstrings stole the show.

Turns out, not every “glute” movement actually hits the glutes. A lot of them look right on paper but miss in real life.

Here’s what finally made the difference for me:

• It had to be a hip hinge, not a deep squat.
• I had to lock out hard at the top to get full glute activation.
• And I had to actually feel my glutes working mid-rep — no guessing.

Once I focused on that, I found five simple kettlebell moves that really woke my glutes up. No fluff. Just pure butt work.

My Go-To Kettlebell Glute Exercises (And Why They Work)

After a lot of trial and error, these five movements became my go-to for glute work. They’re simple, kettlebell-friendly, and — most importantly — I can actually feel my glutes doing the work.

Two-Hand Kettlebell Swing

This one’s a classic. Nothing hits like a good hard swing.

• Why I like it: Best explosive glute move, period. Just don’t squat it — hinge and pop.
• How to do it: Hike the bell back, then snap your hips like you’re trying to jump forward without leaving the ground.
• Top tip: Squeeze your glutes at the top like you mean it. Don’t lean back or arch.

Kettlebell Romanian Deadlift (RDL)

This was the first movement where I really felt that deep glute stretch and burn.

• Why I like it: Super controlled. I can go slow and really feel my glutes stretch and fire.
• How to do it: Soft knees, flat back, push hips back, and drag the KBs down your legs — then drive back up.
• Top tip: Keep the motion in your hips. Don’t squat. Don’t rush.

Kettlebell Step-Up

Most step-ups hit your quads. This version — done right — nails the glutes.

• Why I like it: Glutes have to do all the work to lift you up. Also great for balance.
• How to do it: Step onto a bench or box with a KB in each hand, drive through your heel, and stand up tall.
• Top tip: Don’t push off the back leg. Lean forward slightly and let that front glute do everything.

Kettlebell Suitcase Deadlift

A great alternative to the RDL. Feels a little more stable but still targets the same area.

• Why I like it: Balanced, easy to load up, and hits glutes + hamstrings hard.
• How to do it: One bell in each hand, lower with a hip hinge, stand tall.
• Top tip: Keep the bells close to your legs, and squeeze those glutes at the top.

Single-Leg KB Glute Bridge Pullover

This one’s sneaky. It looks chill — but after a few reps, your glutes will be on fire.

• Why I like it: Super focused glute activation. Plus you get some core and upper body bonus.
• How to do it: Lay down, one leg bent, one up, hold the bell overhead. Push your hips up while pulling the bell toward your chest.
• Top tip: Keep the working heel grounded and pause at the top. That hold makes all the difference.

My Kettlebell Glute Workout Plan Beginner-Friendly

Here’s a simple and effective training cycle for your kettlebell glute exercises, built for people who want to really feel their glutes working — without smashing their knees or wasting time.

How Often to Train (Weekly Plan)

You don’t need to hit glutes every single day to see results. Here’s what worked for me:

• 2–3 times per week is ideal.
• Rest at least 1 day between glute sessions.
• You can combine this glute work with upper body or cardio on other days if you like.

Time Per Workout

• Total time: About 30–40 minutes
• Warm-up for 5 minutes (light swings, bridges, hip openers)
• The glute workout itself should take about 25–30 minutes, depending on rest time.

Sets and Reps (Glute Workout Table)

Extra Tips for the Cycle

• Start light. Focus on form and glute activation. Add weight once you feel it working.
• Tempo matters. Especially with RDLs and bridges, move slow and controlled. Don’t rush.
• Rest time: 30–60 seconds between sets. You can superset if you’re short on time (ex: swings + RDLs).
• Progress: Each week, try to add 1–2 reps or increase the kettlebell weight slightly — but only if your glutes are doing the work.

If your glutes aren’t firing, don’t give up. The right kettlebell moves make all the difference — especially if you focus on form over weight.

As I have noted, these 5 changed the game for me. Now, when I train glutes, I feel it. And I actually get results without frying my quads or just working hamstrings.

John Brown

Hi, I’m the editor here at Leadman Fitness. We’re a manufacturer focused on producing top-quality barbells, plates, kettlebells, dumbbells, and strength training gear. I’ve been into sports and fitness for years, and I know my way around all kinds of gym equipment—both from using it and helping create it.

I spend a lot of time understanding the real problems people run into in the gym—whether it’s beginners trying to pick the right gear or experienced lifters looking for something more durable. I stay in close touch with our production team and talk directly with other equipment makers, so we’re always improving based on what real lifters and coaches are looking for.

What I share comes from hands-on experience—stuff that actually helps people train better, not just in theory, but in real gyms.