Training your glutes is a critical part of strengthening and defining your legs. Whether you are a training fanatic or forming your first training plan, the exercises below will help you meet your fitness goals.
kettlebell turkish get up (squat style)
_Thighs-FIX_360.gif)
1. Start by lying flat on your back on a comfortable surface, such as a yoga mat. Hold the kettlebell in your right hand, extending your arm straight up towards the ceiling. Your right knee should be bent with your foot flat on the floor, and your left arm and leg should be flat on the floor.
2. Push off your right foot and roll onto your left hip and forearm. Keep your right arm extended and the kettlebell above you at all times.
3. Push up onto your left hand, still keeping your right arm extended. At this point, you should be in a seated position.
4. Lift your hips off the ground and into a bridge position. This is where you'll really engage your glutes.
5. Sweep your left leg back to take a kneeling position. Your right foot should be flat on the floor in front of you, and your left knee and foot should be on the floor behind you.
6. Stand up from the lunge position, keeping your right arm extended and the kettlebell above you.
7. Reverse the movement to return to the starting position. Remember to keep your core engaged and your right arm extended throughout the entire exercise.
8. Repeat the exercise on the other side by switching the kettlebell to your left hand and following the same steps.
Remember to keep your movements slow and controlled, and always keep your eye on the kettlebell. This exercise is not about speed, but about strength and stability.
kettlebell swing
1. Stand with your feet hip-width apart. Place the kettlebell on the floor between your feet.
2. Bend at your hips and knees, and grab the kettlebell with both hands. Keep your back straight and engage your core.
3. Swing the kettlebell back between your legs, keeping your arms straight. This is your starting position.
4. In a swift and controlled motion, drive your hips forward and straighten your knees to swing the kettlebell up to shoulder height. Keep your arms straight and your core engaged throughout the swing.
5. Allow the kettlebell to swing back down between your legs as you bend your hips and slightly bend your knees. This should be a fluid motion, with the kettlebell's momentum driving the movement.
6. Repeat the swing for the desired number of repetitions. Remember to keep your back straight, your core engaged, and your movements controlled.
7. To finish, let the kettlebell swing back down between your legs one last time, then place it back on the floor in a controlled manner.
Remember to keep your movements controlled and fluid, and to use your hips and glutes to drive the swing, not your arms. This exercise is not about lifting the kettlebell with your arms, but about using the power of your lower body to swing it.
kettlebell pistol squat
1. Start by standing upright with your feet hip-width apart. Hold a kettlebell in front of your chest with both hands, elbows close to your body.
2. Shift your weight to your left foot and lift your right foot off the floor. This will be your starting position.
3. Begin the exercise by bending your left knee and pushing your hips back to lower your body as far as you can. Keep your right leg extended in front of you, parallel to the floor.
4. Maintain your balance and keep your core engaged. Ensure your left knee is directly over your left foot and doesn't cave inward.
5. Pause at the bottom of the squat, then push through your left heel to stand back up to the starting position.
6. Repeat the movement for the desired number of reps.
7. Switch legs and repeat the exercise with your right leg.
Remember to keep your back straight and your chest up throughout the exercise. The kettlebell should remain at chest level. If you're a beginner, you may want to start without a kettlebell until you get used to the movement.
kettlebell lunge pass through
To perform the kettlebell lunge pass through, start by standing tall with your feet hip-width apart. Hold a kettlebell in your right hand at your side.
Step forward with your right foot into a lunge position. Your right knee should be directly over your right ankle, and your left knee should be bent towards the floor. Keep your back straight and your core engaged.
As you lower into the lunge, pass the kettlebell under your right thigh from your right hand to your left hand.
Push off your right foot to return to the starting position, bringing the kettlebell back to your right hand.
Repeat this movement, this time stepping forward with your left foot and passing the kettlebell from your left hand to your right hand under your left thigh.
Continue alternating sides for the desired number of reps. Make sure to keep your movements slow and controlled, focusing on the engagement of your glutes throughout the exercise.
kettlebell goblet squat
To perform the kettlebell goblet squat, start by standing tall with your feet hip-width apart. Hold the kettlebell by the handle with both hands, keeping it close to your chest. This is your starting position.
Engage your core and keep your chest lifted as you push your hips back and bend your knees to lower into a squat. Make sure your knees are aligned with your toes and do not go past your toes. Go as low as you can while keeping your back straight.
Pause for a moment at the bottom of the squat, then push through your heels to stand back up to the starting position. Make sure to squeeze your glutes at the top of the movement.
Repeat this movement for your desired number of repetitions. Remember to keep your core engaged and your back straight throughout the entire exercise.
This exercise targets your glutes, but also works your quads, hamstrings, and core. Make sure to choose a kettlebell weight that is challenging but allows you to maintain proper form.
kettlebell front squat
To perform the kettlebell front squat, start by standing tall with your feet hip-width apart. Hold a kettlebell by the handle with both hands, keeping your elbows close to your body and the kettlebell at chest height. This is your starting position.
Engage your core and keep your chest lifted as you push your hips back and bend your knees to lower into a squat. Make sure your knees are aligned with your toes and do not extend past them. Go as low as you can while maintaining good form, ideally until your thighs are parallel to the floor.
Pause for a moment at the bottom of the squat, then push through your heels to stand back up to the starting position, keeping the kettlebell at chest height throughout the movement. Make sure to squeeze your glutes at the top of the movement for maximum benefit.
Repeat this exercise for the desired number of reps. Remember to keep your back straight, your core engaged, and your weight in your heels throughout the exercise.
No tags for this post.