Kettlebell exercises for glutes are some of the easiest ways to stimulate those sometimes hard-to-tone butt muscles. Also, you get a bonus cardiovascular workout due to the high heart rate.
All the muscles in your body work together, that’s why you can’t see only one muscle shrinking or growing at a time. your core, your butt, and your lower back are groups of muscles that work together a lot. To the point that some think, a weak butt is one of the causes of lower back pain.
Butt-targeting exercises such as squats and donkey kicks allow you to engage your core which means you are building your core strength and abs with all those butt builder exercises. As result, strength in all of these areas means your back is protected.
In this post we will talk about the best kettlebell exercises for a bigger butt, and why it’s important to exercise your butt.
Importance of Glutes Kettlebell Exercises
1- It helps you burn fat:
The glutes are the largest muscles in the body. Like any large muscle, the glutes take a lot of energy to exercise which will result in numerous calories being burned during and after workouts.
2- Strong glutes increase performance and strength:
Not only do strong glutes look good but they also greatly improve your movement. Building the glutes will protect your knees when running, increase the height of the jump, and improve running times. Also, it will help you lift heavier weights
3- It helps prevent back pain and injury:
Surprisingly, glutes can be considered part of your core muscles, which will help to stabilize and support your spine. Weak glutes mean that your spine is weakened, which will cause the muscles in your lower back to work harder to support your back.
Kettlebell Goblet Squat:
1- Stand with your legs slightly wider than the hip-width, your toes slightly turned out.
2- hold the kettlebell to your chest, with both hands.
3- Engage your core, keep your chest raised and flat back while you move your weight into your heels, and push back your hips.
4- bend your knees to a squat position.
5- get back up after a short pause, and make sure that you squeeze your glutes at the top.
6- Repeat the exercise for 4 sets, 8-10 reps for each set
Kettlebell Deadlift:
1- Stand with your feet shoulder-width apart, knees slightly bent.
2- grab a kettlebell with both hands by the handle, arms relaxed in front of your body.
3- Hinge at your hips, bend your knees slightly, and push your butt back to perform a deadlift, slowly lowering the weight down toward the ground.
4- After a short pause slowly get back up to return to starting position.
5- Make sure that you squeeze your glutes at the top
6- Repeat the exercise for 4 sets, 8-10 reps for each set
Single-Arm Kettlebell Swing:
1- Stand with feet shoulder-width apart and a kettlebell on the floor about a foot in front of toes.
2- Hinge at the hips while holding the spine neutral, then bend over to grab the kettlebell handle with the right hand.
3- Hike the kettlebell back and up between your legs
4- Make sure that you squeeze your glutes at the top, while quickly standing and swinging the kettlebell forward up to eye level.
5- You can swing your free left hand up at the same time for added balance.
6- Repeat the exercise for 4 sets, 8-10 reps for each set
Kettlebell Good Morning:
1- Grab the kettlebell with your two hands, and place it at the back between your shoulder blades.
2- Pull your shoulders back and maintain a broad chest, then slowly bring your hips back to the wall behind you.
3- You should feel a slight stretch on your hamstrings as you perform this movement, if you do not feel the stretch, then you will have to push your hips back to the wall behind you more.
4- After a short pause pull yourself back to the starting position while maintaining a core tension.
5- At the top make sure that you squeeze your butt
6- Repeat the exercise for 4 sets, 8-10 reps for each set
Hip Thrust:
1- Help your head and shoulders on a box or bench and put a kettlebell on your hips with your hips raised.
2- Enable your bottom to be lower towards the floor, the head and shoulders will be raised slightly, as the upper back should not be arched.
3- Stretch the glutes and lift the hips.
4- Repeat the exercise for 4 sets, 8-10 reps for each set
Strong Butt = Strong Core= Strong Back
Having good glutes would make sure that all the muscles are fired in the way they should be. Focusing on the glutes strengthens the hip region, but also the quads and the anterior cruciate ligament (ACL), and the Vastus Medialis Oblique (VMO) muscles that surround and protect the knees. A strong butt means strong knees.
Without strong glute muscles, you won’t be able to perform such movements safely with your knees in the right place, which will place you at risk of injury. I hope these kettlebell exercises for a bigger butt can help develop a strong core, back, and Butt.
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