Kettlebell Dead Walk, Lunges, & RDL Superset to Grow Glutes

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Perform these three exercises as one superset to really nail your glutes and hamstrings while strengthening your lower back.

Build the muscles that make up the posterior chain: the glutes, hamstrings, and lower back.

For the KB RDL walk, keep the front leg almost extended (soft knee), the lower back arched as much as possible, and push the hips back when you go down. You want to feel the hamstring of the front leg being loaded. When you stand up imagine dragging the floor back with your front heel.

For the kettlebell walking lunges, take long strides to involve the posterior chain more. Use a slight forward lean along with the wider strides to increase posterior chain activation. Start every rep from a dead-start (KB on the floor) and start the lift by squeezing the front glute.

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Luka is a former professional basketball player turned fitness coach who has dedicated his life to transforming lives through training. With over 15 years of coaching experience, Luka has worked with clients ranging from elite athletes to everyday people looking to improve their physical and mental performance. He is the founder and co-owner of Vigor Ground Fitness in Renton, WA.

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