Kettlebells Glute 运动

Kettlebell Single Arm Forward Lunge
Stand straight with your feet slightly apart and hold a kettlebell in one hand.
Bring the same leg as the arm holding the kettlebell in front of you, squat down until your thigh is parallel to the ground, keeping your back straight.
Return to the starting position and repeat.
Kettlebell Step Up
Standing up straight, using a bench as a step, raise one foot onto the bench and hold the kettlebell in the same arm as the straight leg.
Stand and bring both feet onto the bench. Slowly lower your leg back down to the starting position.
Repeat.
Kettlebell Hip Thrust
Sitting on the floor with your knees bent and feet planted firmly on the floor, lean your back against the bench.
Resting the kettlebell on your pelvis, raise your pelvis until your stomach, pelvis and thighs are in line.
Slowly lower until you are in the starting position and repeat.
Kettlebell Goblet Squat
Hold the weight tucked into your upper chest area, keeping your elbows in. Your feet should be slightly wider than your shoulders.
Sink down into the squat, keeping your elbows inside the track of your knees.
Push through your heels while keeping your chest up and return to the starting position.