Kettlebell Exercises for Glutes, Legs and Core

The best kept secret of kettlebell training might be that almost every single kettlebell exercise is great for your legs, butt, and core. Why? Because almost all kettlebell exercises are total body movements.

But that’s not the only reason. Kettlebell exercises are divided up into ballistics (swings, cleans and snatches) and grinds (presses and squats) and both target the legs, butt, and core in different ways.

Ballistic exercises all utilize a hip hinge which recruits the butt and legs to thrust the bell into the air and a strong core to absorb the force as the bell comes back down. You can think about the swing, clean and snatch to help imagine what this looks like. The hip hinge you use for ballistic exercises is deeper than that of a RDL, or even a conventional deadlift, so it uses more glute (or butt) than hamstring, and therefore makes for a really great butt workout.

Grinds use tension in the entire body to squat and press the weight up and down. For example, when you do a kettlebell goblet squat, you don’t just fall back into the squatting position with the bell resting on your body. Instead, you resist gravity, low down with control, and then press back up. All while holding the KB in front of you, working your core. This tension makes all grinds use the core, legs, and glutes.

While all kettlebell exercises are great for your legs, butt and core, the ones that reign king (or queen), are the:

Single Leg Deadlift Hold (Grind)

Supported Kickstand Deadlift (Grind)

Dead Stop Swing (Ballistic)

Goblet Squat (Grind)

Check out the video to see how to do the exercises and give this a try on your next glute day!

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