Glutes · 45 minutes

45-Minute Glute Workout at Home with Kettlebell

  • 43 min
  • 6 moves × 6 rounds
  • Kettlebell
  • Advanced

This 45-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 6-exercise circuit you repeat 6 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
      Arm Circles starting position
      Arm Circles

      Shoulders

      30s

  2. Main Circuit

    45s work · 15s rest

    Repeat 6× · 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
      Glute Bridge starting position
      Glute Bridge

      Glutes · Hamstrings

      45s
    4. 4
      Superman starting position
      Superman

      Back · Glutes

      45s
    5. 5
      Curtsy Lunge starting position
      Curtsy Lunge

      Glutes · Quads

      45s
    6. 6
      Wall Sit starting position
      Wall Sit

      Quads · Glutes

      45s

  3. Cool-Down

    30s each · no rest

    1. 1
      Figure-Four Stretch starting position
      Figure-Four Stretch

      Glutes

      30s
    2. 2
      Downward Dog starting position
      Downward Dog

      Hamstrings · Calves · Shoulders

      30s
    3. 3
      Supine Spinal Twist starting position
      Supine Spinal Twist

      Back · Glutes

      30s

FAQ

Is a 45-minute glute workout enough?

Yes. 45 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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