All Cheeked UpThe Glute Library
The Glute Library
Kettlebell Corner
Swings, goblet squats, hinges, and carries with a kettlebell. Same coaching format — setup, reps, and the mistakes that waste a good bell.
Showing 9 of 9 exercises
Farmer or suitcase carries with kettlebells build grip, trunk stiffness, and glute med endurance. They finish a kettlebell session without more reps on the floor.
core
Holding a kettlebell at the chest keeps the torso upright and teaches a squat depth you can own. It is one of the best ways to learn bracing before barbell work.
quadriceps
Slow circles of the bell around the head warm the shoulders and remind the trunk to stay tight before swings or presses. Use a light bell.
shoulders
A kettlebell on the hip crease is a simple way to progress glute bridges when a barbell is not available. Pad the bell or use a folded towel if needed.
gluteus maximus
Stepping back with a kettlebell in one or both hands keeps load close while the front glute and quad do the work.
gluteus maximus
A Romanian deadlift with one or two kettlebells loads the hamstrings and glutes through a long hip hinge. It pairs with swings and hip thrusts in the same week.
hamstrings
One kettlebell, one standing leg, and a long hinge train the hamstrings and glutes the way single-leg lunges do — with less knee travel.
hamstrings
A sumo stance with a kettlebell between the feet lets you stay closer to the ground and feel the inner thighs and glutes share the pull.
gluteus maximus
The swing is a hip hinge with speed. Glutes and hamstrings drive the bell; the arms stay relaxed. It belongs in conditioning blocks and on days when you want power without another barbell setup.
gluteus maximus