Glutes · 20 minutes

20-Minute Glute Workout at Home with Kettlebell

  • 20 min
  • 5 moves × 3 rounds
  • Kettlebell
  • Advanced

This 20-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 5-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

  1. Warm-Up

    30s each · no rest

    1. 1
      Inchworm starting position
      Inchworm

      Hamstrings · Shoulders · Core

      30s
    2. 2
      Hip Circles starting position
      Hip Circles

      Glutes · Core

      30s
    3. 3
      Standing Torso Twists starting position
      Standing Torso Twists

      Core · Back

      30s

  2. Main Circuit

    45s work · 15s rest

    Repeat 3× · 60s rest between rounds

    1. 1
      Kettlebell Deadlift starting position
      Kettlebell Deadlift

      Hamstrings · Glutes · Back

      45s
    2. 2
      Kettlebell Goblet Squat starting position
      Kettlebell Goblet Squat

      Quads · Glutes · Core

      45s
    3. 3
      Lateral Lunge starting position
      Lateral Lunge

      Glutes · Quads

      45s
    4. 4
      Superman starting position
      Superman

      Back · Glutes

      45s
    5. 5
      Sumo Squat starting position
      Sumo Squat

      Glutes · Quads

      45s

  3. Cool-Down

    30s each · no rest

    1. 1
      Downward Dog starting position
      Downward Dog

      Hamstrings · Calves · Shoulders

      30s
    2. 2
      Butterfly Stretch starting position
      Butterfly Stretch

      Glutes · Hamstrings

      30s
    3. 3
      Cat-Cow starting position
      Cat-Cow

      Back · Core

      30s

FAQ

Is a 20-minute glute workout enough?

Yes. 20 focused minutes with minimal rest is a complete session. Consistency matters more than length: doing this regularly beats an occasional long workout.

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.

Keep going

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