You only need one kettlebell, five moves and 10 minutes to build a stronger lower body

Target your glutes and strengthen your legs with this quick kettlebell circuit

A woman performing a kettlebell swing
(Image credit: Getty / Michael Edwards)

Kettlebells are brilliant strength training tools. Slightly unwieldy thanks to their off-center weight, they’re more challenging to master than simple dumbbells but arguably a lot more fun. Who doesn’t enjoy throwing a lump of weight around during moves like the kettlebell swing

This lower-body circuit from Kic App cofounder Steph Claire Smith only has five different moves but it will work your legs, hips and back. 

To do it, simply link the five exercises (outlined below) together as a circuit, performing each one for 45 seconds then resting for 15 seconds. Once you've done two rounds, the workout is complete.  

How to do Steph Claire Smith's kettlebell glute workout

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Perform two rounds of the circuit listed below, resting for 15 seconds between each exercise. 

  • Kettlebell swings x45 seconds
  • Romanian deadlifts x45 seconds
  • Sumo Deadlifts x45 seconds
  • Reverse lunges x45 seconds
  • Hip Thrust x45 seconds

Benefits of strengthening your glutes and hamstrings

This workout recruits muscles across your lower body, core and back, but the main focus is on your glutes (the three gluteal muscles that make up your backside). 

These muscles help with all kinds of everyday activities. They play a role in walking, sitting and standing. Plus, they stabilize your hips and support your spine, so strengthening them could alleviate pains in these areas. 

Growing and strengthening your large gluteal muscles can also boost your metabolism. This is because muscle is a metabolically active tissue, requiring energy to maintain and grow. So, the more you have, the more calories you will burn at rest. 

Looking for more ideas on how to strengthen your lower body? Have a read through our round-up of the best exercises for glutes, or try another trainer's lower-body kettlebell workout

Take a look at our editor-approved guide to the best kettlebells

Harry Bullmore
Fitness Writer

Harry Bullmore is a Fitness Writer for Fit&Well and its sister site Coach, covering accessible home workouts, strength training session, and yoga routines. He joined the team from Hearst, where he reviewed products for Men's Health, Women's Health, and Runner's World. He is passionate about the physical and mental benefits of exercise, and splits his time between weightlifting, CrossFit, and gymnastics, which he does to build strength, boost his wellbeing, and have fun.


Harry is a NCTJ-qualified journalist, and has written for Vice, Learning Disability Today, and The Argus, where he was a crime, politics, and sports reporter for several UK regional and national newspapers.