90 Minutes Intermediate Glutes Workout with Kettlebell
A 90 minutes endurance workout targeting your glutes using kettlebell equipment. 8 exercises, 24 total sets, designed for intermediate lifters.
90 Minutes
Duration
24
Total Sets
15-25 reps
Rep Range
~945
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Hold the kettlebell by the horns at chest height, elbows pointing down.
- Set your feet shoulder-width apart with toes slightly turned out.
- Squat down by pushing your knees out and sitting between your legs.
Hold a dumbbell or kettlebell at chest height with both hands cupping the top.
Form cues
- Hold a dumbbell or kettlebell at chest height with both hands cupping the top.
- Feet shoulder-width apart with toes turned out slightly.
- Squat down between your legs, keeping your elbows inside your knees.
Start with the kettlebell between your feet and hinge to grab the handle.
Form cues
- Start with the kettlebell between your feet and hinge to grab the handle.
- Drive through your hips to swing the bell upward, keeping it close to your body.
- As the bell rises, rotate your hand around the bell to catch it in the rack position.
Stand with feet slightly wider than shoulder-width, kettlebell on the floor in front of you.
Form cues
- Stand with feet slightly wider than shoulder-width, kettlebell on the floor in front of you.
- Hinge at the hips to grab the kettlebell, hiking it back between your legs.
- Explosively drive your hips forward to swing the kettlebell to chest height.
Stand over the kettlebell with feet shoulder-width apart.
Form cues
- Stand over the kettlebell with feet shoulder-width apart.
- Hinge at the hips and bend your knees to grab the handle with both hands.
- Brace your core, flatten your back, and stand up by driving through your heels.
Advanced movement — prioritize form over weight.
Form cues
- Press or snatch a kettlebell to full overhead lockout with the arm straight.
- Step forward into a lunge while keeping the bell directly over your shoulder.
- Lower until your rear knee nearly touches the floor.
Advanced movement — prioritize form over weight.
Form cues
- Lie on your back holding a kettlebell or dumbbell overhead with one arm fully extended.
- Roll onto your side and use your free arm to push yourself up to a seated position.
- Sweep your back leg under you into a half-kneeling position.
Finish strong — take the last set close to failure.
Form cues
- Rack the kettlebells tight against your chest with elbows pointing down and slightly forward.
- Sit straight down between your hips, keeping your chest tall the entire time.
- Push your knees out over your toes and aim for full depth — hip crease below the knee.
Why This Workout Works
This workout is built around the principles of endurance training. Use lighter loads (40-60% 1RM) with high reps. Minimize rest between sets to challenge your cardiovascular system. Circuit training and supersets are particularly effective. Focus on maintaining form even as fatigue accumulates.
Training Parameters
- Rep Range: 15-25 reps — designed for sustained muscular effort
- Rest Periods: 30-45 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 2-3 sets — optimized for endurance
Glutes Training Tips
- *Hip thrusts allow the highest glute activation of any exercise — load them heavy.
- *Squeeze at the top of every rep for a full second to maximize the contraction.
- *Wider stances in squats and deadlifts shift more work to the glutes.
Get this glutes workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum endurance results.