30 Minutes Intermediate Glutes Workout with Kettlebell
A 30 minutes strength workout targeting your glutes using kettlebell equipment. 3 exercises, 15 total sets, designed for intermediate lifters.
30 Minutes
Duration
15
Total Sets
3-6 reps
Rep Range
~525
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
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.
Finish strong — take the last set close to failure.
Form cues
- Start in a hike position with the kettlebell behind you and one hand on the handle.
- Drive your hips forward explosively to swing the bell upward.
- As the bell reaches face height, punch your hand through the handle to lock out overhead.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
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 strength results.