Trainer Hannah Davis shares her favorite exercises for sculpting a strong posterior with help from the friendly kettlebell.

By Alyssa Sparacino
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What's round, firm, and strong all over? Sorry, trick question. There are two appropriate answers here: a kettlebell and your booty (specifically, your butt after you finish this kettlebell workout video).

Weighted glute exercises are some of the best ways to activate those often tough-to-tone butt muscles, and you get the bonus cardiovascular training thanks to that elevated heart rate. (P.S. This is just one of the ways you can work out less and get better results.)

Here, Hannah Davis, a strength and conditioning coach and creator of Body By Hannah, shows you some of her favorite kettlebell butt exercises that will strengthen the largest muscles in your body-the glutes. (BTW, there are lots of reasons it's important to have a strong butt-besides looking good.)

Davis sure knows her way around a lot of different fitness equipment, so you can rest assured she had your best ASS-ets in mind when she created this kettlebell butt workout. But, that's not to say she doesn't know how to break a sweat with nothing more than your own bodyweight and a set of stairs.

So, take a break from the standard (read: boring) squats, grab a weight, and get going with this butt workout. (Next up: This Heavy Kettlebell Workout Will Give You Serious Strength Gains)

How it works: Perform each exercise for the allotted number of reps on each side before moving on to the following exercise. Once you've completed all exercises, move through the series twice more for a workout total of three rounds.

What you'll need: A medium to heavy kettlebell (8 to 12kg)

Single-Arm Kettlebell Swing

A. Stand with feet shoulder-width apart and kettlebell on floor about a foot in front of toes. Hinge at hips while maintaining a neutral spine, and bend down to grab kettlebell handle with right hand.

B. Hike kettlebell back and up between legs.

C. Squeezing glutes, quickly stand and swing kettlebell forward up to eye level. You can swing free left hand up at the same time for added balance.

D. Repeat movement pattern until all reps are completed. Safely drop weight by pausing at the bottom of the swing when kettlebell is near starting position.

Do 15 reps on each side before moving on to the next exercise.

Cross Snatch to Reverse Lunge

A. Stand with feet hip-width apart with kettlebell in front of your left foot.

B. Hinge at hips, maintaining a neutral spine, and grab kettlebell handle with right hand.

C. Squeeze glutes to quickly stand as you fluidly flip kettlebell up and over your wrist to rest on your forearm. This is racked position.

D. From racked position, step back with your right leg into a reverse lunge. Legs should both be bent at 90 degrees. You can let free left arm float out to side for added balance.

E. Push through front heel to come to standing. Repeat until all reps are completed, then switch sides.

Do 15 reps on each side before moving on to the next exercise.

Figure 8 Walking Lunge

A.Stand with feet hip-width apart with kettlebell in right hand at your side.

B. Step back with your right foot coming into a reverse lunge, as you simultaneously bring kettlebell down underneath your front leg to grab handle with left hand. Hips can hinge slightly forward.

C. With kettlebell in left hand, push through front heel to come to standing. Repeat movement pattern on opposite side, stepping into a reverse lunge with left leg and bringing weight underneath toward right.

Do 15 reps on each side before moving on to the next exercise.

Good Morning Goblet Squat

A. Stand with feet wider than shoulder-width apart, toes pointing slightly out. Hold kettlebell by horns (where handle meets bell) at chest height with elbows pointing down.

B. Hinge at hips and keep chest lifted. Pause here before tucking pelvis and coming down into a goblet squat; kettlebell is still at chest height.

C. Reverse movement, pushing through heels to lift butt back up. Then, squeeze glutes to return to standing.

Do 15 reps before moving on to the next exercise.

Turkish Bridge

A.Sit with right leg extended straight out in front of you, left leg bent with foot planted on ground, right arm extended slightly outside midline and behind you for balance, and kettlebell next to your left hip on floor.

B. Grab kettlebell by handle with left hand, and place in racked position with bell on outside of left forearm. Extend weight directly up above you, keeping an eye on bell at all times.

C. Pushing through left heel (and using right arm and leg to help balance), lift hips into elevated bridge position.

D. With control, lower down to starting position. Repeat until all reps are completed, then switch sides. (Psst: Master the Turkish Get-Up with this step-by-step tutorial video.)

Do 15 reps on each side before moving on to the next exercise.

Deadlift with Butt Tuck

A.Stand with feet shoulder-width apart and kettlebell on floor between feet. Hinge at hips while maintaining a neutral spine, and bend down to grab kettlebell handle with both hands.

B. Push through heels and squeeze glutes to lift. Maintain a slight pelvic tuck so as to not arch back nor come to a complete standing position. Reverse movement, tapping kettlebell on floor to begin again.

Do 15 reps before moving on to the next exercise.

Staggered Deadlift

A. Stand with right leg back, forefoot on ground, and kettlebell in front of you on floor.

B. Hinge at hips to reach down and grab kettlebell handle with right hand.

C. Squeeze glutes to come to standing. You can extend free left arm out to side for added balance. Repeat until all reps are completed, then switch sides.

Do 15 reps on each side before moving on to the next exercise.

Comments (6)

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November 10, 2019
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