90 Minutes Advanced Glutes Workout with Kettlebell
A 90 minutes muscle building workout targeting your glutes using kettlebell equipment. 7 exercises, 28 total sets, designed for advanced lifters.
90 Minutes
Duration
28
Total Sets
8-12 reps
Rep Range
~1260
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Stand over the kettlebell with feet wide and toes turned out.
- Hinge at the hips and grip the kettlebell handle with both hands.
- Drive through your heels and push the floor apart as you stand up.
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.
Hold a single kettlebell in one hand at your side with a firm grip.
Form cues
- Hold a single kettlebell in one hand at your side with a firm grip.
- Stand tall and brace your core — your torso should not lean toward or away from the weight.
- Walk in a straight line with controlled steps for the prescribed distance or time.
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.
Advanced movement — prioritize form over weight.
Form cues
- Press the kettlebell overhead with a locked elbow and keep your eyes on it throughout the movement.
- Turn your feet roughly 45 degrees away from the loaded arm and push your hip out toward the kettlebell side.
- Hinge at the hip and slide your free hand down your front leg, keeping the kettlebell stacked over your shoulder.
Start with a kettlebell swing, driving hard through the hips.
Form cues
- Start with a kettlebell swing, driving hard through the hips.
- As the bell reaches stomach height, pull your elbow high and back.
- The bell should reach chin height with your elbow above the hand.
Finish strong — take the last set close to failure.
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.
Why This Workout Works
This workout is built around the principles of muscle building training. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion. Prioritize progressive overload by adding reps before adding weight. Train each muscle group 2x per week with 10-20 hard sets per muscle per week.
Training Parameters
- Rep Range: 8-12 reps — the hypertrophy sweet spot for maximum muscle growth
- Rest Periods: 60-90 seconds — long enough for quality reps, short enough for metabolic stress
- Sets Per Exercise: 3-4 sets — optimized for muscle building
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 muscle building results.