Les 10 meilleurs exercices de kettlebell pour les fessiers : obtenez des fesses galbées et toniques

If you’re looking to tone up your butt and get rid of flab, then you must try following best 10 Kettlebell exercises to achieve your dream glutes. While most people think only of their arms and shoulders are engaged during exercise with Kettlebell, but you must be surprised to know that it engages your glutes too.

These exercises work on the glutes in conjunction with the hamstrings and calves. It’s effective because it works all three muscle groups at the same time while allowing your brain to focus on one movement rather than three separate movements that each requires their own sets of instructions.

Anatomy of Glutes.

Your glutes are made up of three different muscles that perform two separate functions. The abductors (gluteus medius) on the outside of your hips help you take steps sideways or backwards, while the adductors (gluteus minimus) on the inside of your hips pull your legs together.

Why do This Workout?

Kettlebell exercises are perfect for targeting the glutes, which makes them an ideal workout option if you want to firm up your butt. This kettlebell exercise will give you a lifted and toned butt.

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The basic version is done with one arm at a time, but it can also be done with two hands at once. As always, make sure that when you do these exercises you keep your back straight so that you maintain proper form throughout the movement.

Best 10 Kettlebell Exercises for Glutes.

Kettlebells are one of the best workout tools you can use to tone your butt. There are many exercises that will target the glute muscles, but here are some of the best kettlebell exercises for glutes that you can do at home or in your gym:-

1. Single Leg Deadlift with Kettlebell.

Mesures.

• Stand on your left leg and lift up your right leg about 2 feet off the ground with toes pointing outwards.
• Hold the kettlebell with one hand and keep another hand free to balance the body.
• Bend from the hips until you reach 90 degrees at the knee, then reverse direction by pushing through your left heel back to standing position.
• Keep your torso straight and remember not to let go of the kettlebells throughout the entire movement.
• Make sure to switch legs halfway through the exercise to work each side evenly.

2. Walking Lunges with Double Kettlebell Swing.

Mesures.

• Hold the kettlebell in each hand and hold the palms at your sides, keeping them towards your sides.
• Move forward with your right foot and land on the heel then to the forefront.
• Bend downwards by bending on your knees and lower your body until your back almost touches the floor.
• Rise above the lunge.
• Move forward with the opposite leg.
• Then step backward into next lunge repeating process again for 10 reps total each side. You should feel this exercise working your hamstrings, quads, lower back and buttocks.

3. Kettlebell Swings.

The kettlebell swing is one of the best exercises to do with a Kettlebell. This exercise targets your glutes, hamstrings, and lower back. It also helps to build your cardiovascular endurance.

Mesures.

• Start by standing with your feet slightly wider than hip-width apart holding the kettlebell in front of you at chest height.
• Bend down into an athletic stance, squeezing your butt muscles as you go down to prepare for the swing.
• Keep your chest up, back straight and shoulders relaxed as you bend forward at the hips.
• Repeat these steps 10 times.

4. Goblet Squat.

The goblet squat is a great kettlebell exercise for glutes. It also strengthens the lower body, core, arms, and back. To do this exercise, you will need to have a kettlebell or dumbbell.

Mesures.

• Stand with your feet just outside shoulder width apart with your toes pointing slightly outward.
• Grab the weight with both hands with palms facing outwards.
• Hinge forward from the hips so that your torso is parallel to the ground and then rise up until you are standing straight again without locking the knees or hinging from the waist.
• Repeat these steps 10 times or until fatigue sets in.

5. Kettlebell Bent-Leg Deadlift.

The kettlebell bent-leg deadlift is another effective kettlebell exercise for glutes.

Mesures.

• Stand with feet hip-width apart, toes pointing forward, and the kettlebell in front of you.
• Bend the knees to come down into a half squat position while keeping your back straight.
• Grab the kettlebell with both hands using a pronated grip (palms facing inward) while keeping your arms straight.
• The goal is to keep your chest up as much as possible throughout this exercise so that it can be considered an upright row.
• Slowly stand back up by driving through your heels until you are fully standing up, and then return to starting position by bending the knees again without rounding them.
• Repeat this motion several times as per your capacity.

6. Bulgarian Split Squat With Kettlebell.

The Bulgarian Split Squat With Kettlebell is a great kettlebell exercise that targets your butt muscles.

Mesures.

• Raise one foot on the bench or box behind you with the kettlebell in each hand.
• With your weight on the heel of the front foot, rest your chest forward, resting on the ground on the bench touching the same knee of the foot below and then stand back.

7. Turkish Get-Up.

One of the most effective kettlebell exercises for glutes is the Turkish get-up. This exercise will strengthen your core, arms, back, and glute muscles.

Mesures.

• Lie on your left side in the fetal position, placing the kettlebell on the ground in front of your chest. Hold the handle with an underhand grip in your left hand. If the weight is heavy for you, hold it with both hands, using an overhand grip on the right.
• Roll with the kettlebell on your back. Bend your left knee to about 70 degrees, keep your left foot flat on the floor, and stretch your right foot at a 45-degree angle to your body.
• Press the kettlebell straight up and straight at your chest, until your elbows are fully extended. If the weight is light, and you can lift it under control, you can only use your left hand.
• Then drop your right hand to the floor, and spread it at a 45-degree angle to your body, placing your palm down to support. This is the initial state, which you will return at each iteration. From this moment on, keep your eyes on the kettlebell, and keep it straight upwards, under control.
• Roll over your right elbow, keeping your eyes on the kettlebell. There should be a straight, vertical line from the kettlebell down to your frozen elbow through your shoulders.
• Straighten your ground to elevate yourself in a sitting position. Move your hand closer to your body if needed.
• Lift your hips off the ground until your thigh of bent leg of your torso form a straight line.
• Bring your right leg back to the kneeling position under your hips. Come up with your hand which is grounded, and bring your torso into a straight position.
• Then to enter your hind leg into a lunge, rest your knee on the ground.
• Finally stand up and join your feet together.
• Keeping your eyes on the bell, reverse the movements in order.

8. Kneeling Kettlebell Lunge.

The Kneeling Kettlebell Lunge is one of the best exercises you can do to target your glute muscles. It’s also great because you don’t need any equipment to do it other than a kettlebell, and it works your core at the same time.

This exercise is similar to a lunge, but instead of stepping forward with one leg, you step back with one leg while kneeling on the other.

Mesures.

• Make sure that your front knee is bent enough so that your thigh is parallel to the ground as it moves towards the ground.
• Keep your weight in your front heel throughout the exercise (don’t let it shift onto your toes).
• Your back knee should not touch the ground as this will place too much strain on your lower back.
• Keep both arms extended straight out in front of you.

9. Kettlebell Racked Lunge.

Racked lunge is a great exercise to strengthen your gluteus maximus, the muscle that shapes the butt.

Mesures.

• Place a kettlebell on one end of the mat with space in front of it.
• Stand with your feet hip-width apart and extend one arm out in front of you while bending the other elbow to hold onto the kettlebell.
• Step forward with your left foot into a lunging position. Your back knee should be bent at 90 degrees and your front knee should be bent at about 110 degrees (angle will depend on what feels best for you).
• Push off from your back foot to return to starting position. Do 8-10 reps on each side before switching legs.

10. Kettlebell Pistol Squats.

The pistol squat is a hip-dominant exercise, meaning it’s an exercise that targets the muscles of the hips. It can be performed with one or two legs, making it adaptable to any level of fitness.

This means that you don’t need to worry about doing exercises that are too difficult for you. Kettlebell Pistol squats work your gluteal muscles, hamstrings, and quadriceps.

Mesures.

• Stretch one leg straight to the front and bend your toes backwards.
• Hold the kettlebell in both hands and keep your shoulders down.
• Put your weight back on your heel and middle leg.
• Sit hips like back while doing regular squats.
• Gradually reduce your access to rock bottom.
• Pause for 2-3 seconds.
• Drive back from the heel to the top position.
• Keep the whole body agile and tense.

Key Benefits of Kettlebell Exercises.

• Builds strength in the posterior chain, which includes the glutes, hamstrings, and back muscles.
• Increases mobility in the hips with exercises like the kettlebell swing.⁽¹⁾
• Challenging to execute but great at improving coordination.
• Helpful when you need to lose weight due to its calorie burning capabilities.
• Burns more calories than aerobic exercise, making it more effective for fat loss.⁽²⁾
• Can help relieve tension from sitting too long by working out those tight hip flexors.
• Strengthens the pelvic floor muscles, important for women during pregnancy and postpartum.
• Improves balance and stability in the core region of your body.
• Helps develop muscle endurance as well as increasing power output.⁽³⁾
• A good option if you’re looking for a change from running or other traditional cardio workouts that can get boring quickly.
• Great because there are so many variations of different exercises to keep things fresh and interesting.

Alternatives of Kettlebell Exercise for Glutes.

• Hip Thrusts.
• Cable Kickbacks.
• Single-leg step-ups.
• Bulgarian split squats.
• Barbell Sumo Deadlift.

How Do I Choose the Right Weight?

Find the right kettlebell weight by doing the following calculation:

For men, subtract 10% from your bodyweight.

For women, subtract 20%. (Give a example)

This will give you the weight of the kettlebell that is appropriate for your fitness level.

How Often Should I Do This Workout?

Every individual’s body responds differently so it is difficult to say how often you need to workout in order to see results. However, doing this workout 2-3 times per week with proper movement is the optimal frequency to see results. To work both sides evenly, make sure you’re doing exercises that involve moving in opposite directions.

En résumé.

These kettlebell exercises are an excellent exercise to target the glutes. The gluteus maximus, one of the largest muscles in the body, is engaged during this exercise. These are beneficial for building stronger hamstrings and back muscles. These workouts can be modified by adding weight to the kettlebell. This will increase the intensity of your workout while also improving your balance.

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