Coach's Corner: The Ultimate Kettlebell Workout for Strong, Powerful Glutes
Clif Marshall is D1 Training's Senior Director of Coaching and Pro Training. Each week in D1 Daily, Clif shares his insight gained from more than 20 years working in strength and conditioning.
I’ve spent the last 20 years training hundreds of pro athletes to increase their athletic performance. During that time, one of the most important “tools in my toolbox” has been the kettlebell.
When it comes to lower-body training, few tools are as versatile and effective as the kettlebell. Its offset center of mass forces your body to stabilize through every rep, lighting up the glutes, hips, and core in ways that traditional weights often miss.
This workout targets your glutes from multiple angles to build strength, power, and stability. Expect more than just muscle growth. You’ll gain athletic performance, improved posture, and a stronger foundation for everything you do.
Editor's Note: Clif's kettlebell/glute workout was also recently published by Fit & Well. We'll share an abbreviated version below. For the full workout, visit the Fit & Well article.
5 Kettlebell Moves for Glute Power
1. Band-Resisted Kettlebell Goblet Squat
How: Loop a light-to-medium resistance band around your knees, holding a kettlebell close to your chest in the goblet position. As you squat down, push your knees slightly out against the band and drive through your heels to stand tall.
Why it works: The band forces lateral tension, activating the glute medius and stabilizers throughout the movement. The kettlebell’s front load encourages a tall posture and deep squat, making this a full-range, glute-dominant variation of a classic move.
2. Staggered-Stance Kettlebell Romanian Deadlift
How: Stand with one foot slightly ahead of the other, back heel lifted. Hold a kettlebell with both hands and hinge at your hips while maintaining a neutral spine.
Why it works: The staggered stance gives the benefits of a single-leg RDL with more balance. It isolates the glute and hamstring on the front leg while challenging hip stability and core control.
3. Kettlebell Swing with Isometric Hold
How: Perform a standard swing, but pause for one to two seconds at the top of each rep, squeezing your glutes hard before letting the kettlebell fall back between your legs.
Why it works: This variation builds explosive hip extension while adding time under tension for muscle growth. The isometric squeeze teaches you to finish each rep with glute power instead of lower back momentum.
4. Step-Back Lunge to High Knee Drive
How: Hold a kettlebell goblet-style at chest height. Step one foot back into a controlled lunge, then drive forward powerfully, bringing your back knee up toward your chest.
Why it works: The backward step stretches the glute fibers, and the knee drive emphasizes hip extension and power, mimicking athletic movement patterns used in sprinting and jumping.
5. Kettlebell Single-Arm, Single-Leg Step-Up
How: Hold a kettlebell in one hand at your side. Place your opposite foot on a box or bench at knee height. Drive through your heel to step up, bringing your trailing leg to a 90-degree knee lift before slowly lowering back down.
Why it works: The single-arm load creates anti-rotation demand, forcing your glutes and core to stabilize against imbalance. The single-leg drive builds unilateral power, improving stride mechanics and glute activation on each side independently.
Clif's Note
Glute strength isn’t just about looks—it’s about performance, protection, and power. Whether you’re an athlete, a coach, or someone chasing better movement and strength, mastering these kettlebell variations can transform your lower body training.
Strong glutes. Strong foundation. Strong life.