Glutes · 15 minutes
15-Minute Glute Workout at Home with Kettlebell
- 15 min
- 4 moves × 3 rounds
- Kettlebell
- Beginner
This 15-minute glute workout isolates and strengthens the glutes from every angle to lift, shape and support your hips. It opens with a short warm-up, moves into a 4-exercise circuit you repeat 3 times, and finishes with a cool-down stretch.
Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.
The workout
Warm-Up
30s each · no rest
- 1
Leg Swings30sHamstrings · Glutes
- 2
Hip Circles30sGlutes · Core
- 3
Arm Circles30sShoulders
- 1
Main Circuit
30s work · 30s rest
Repeat 3× · 30s rest between rounds
- 1
Kettlebell Deadlift30sHamstrings · Glutes · Back
- 2
Kettlebell Goblet Squat30sQuads · Glutes · Core
- 3
Donkey Kicks30sGlutes
- 4
Lateral Lunge30sGlutes · Quads
- 1
Cool-Down
30s each · no rest
- 1
Downward Dog30sHamstrings · Calves · Shoulders
- 2
Figure-Four Stretch30sGlutes
- 3
Kneeling Hip Flexor Stretch30sQuads · Glutes
- 1
FAQ
Is a 15-minute glute workout enough?
Yes, short sessions work, especially on busy days. 15 minutes done consistently adds up, and you can stack two routines back to back when you have more time.
How often should I do this glute workout?
Aim for 2 to 4 times a week on non-consecutive days. Increase the level once the current one feels easy.
Can beginners do this workout?
Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.
Do I need any equipment?
A single kettlebell. Most people start with 8–12 kg (18–26 lb) for swings and squats, and some moves use bodyweight only.
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