90 Minutes Beginner Glutes Workout with Kettlebell
A 90 minutes muscle building workout targeting your glutes using kettlebell equipment. 7 exercises, 28 total sets, designed for beginner 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
- Hold the kettlebell in the hand opposite your standing leg.
- Hinge at the hip, letting the free leg extend behind you as your torso drops forward.
- Lower until the kettlebell is at mid-shin level and you feel a deep hamstring stretch.
Hold the kettlebell by the horns at chest height, elbows pointing down.
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 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.
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.
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.
Sit on the floor with your upper back resting against a bench and knees bent.
Form cues
- Sit on the floor with your upper back resting against a bench and knees bent.
- Place the kettlebell on your lap, holding it in place with both hands.
- Drive through your heels to lift your hips until your thighs are parallel to the floor.
Finish strong — take the last set close to failure.
Form cues
- Stand with feet wider than shoulder-width in a quarter squat position.
- Pass the kettlebell between your legs from one hand to the other in a figure-eight path.
- Swing the bell around the outside of one leg and through the middle to the other hand.
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.