17 Dumbbell Exercises That Work Your Glutes

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The easiest way to build your glutes is to do bodyweight squats and lunges. But training with dumbbells will be even more effective. Strength training has proven effective in improving the upper body.

But they are also beneficial for the lower body. If you don’t know how to build your glutes, start with this workout program. We are confident that she will be able to transform you and your body.

 

How to build your glutes: 17 super exercises for your muscles

These exercises target the muscles of the glutes, but they also work the adjacent muscles – the core and leg muscles. Start by using dumbbells weighing 3.5-4.5 kg. Increase the weight as your physical strength increases.

Try starting with 2-3 sets of 8-12 reps for each exercise.

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Squat “Suitcase”

  • Stand up straight with your feet shoulder-width apart. 
  • Each hand holds a dumbbell. 
  •  
  • The palms look inward, the arms lie freely along the body. 
  • This is the starting position. 
  • Bend your knees and bring your hips back as you lower yourself into a squat. 
  • Distribute your weight on your heels and straighten, returning to the starting position.

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Front squat

 

  • Stand up straight with your feet shoulder-width apart. 
  • Take dumbbells in both hands. 
  • Place the dumbbells on your shoulders with your palms facing each other and your elbows bent. 
  •  
  • This is the starting position. 
  • Bend your knees and bring your hips back as you lower yourself into a squat. 
  • Distribute your weight on your heels and stand up, squeezing your glutes. 
  • This is one repetition.

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Deadlift

  • Stand up straight with your feet hip-width apart. 
  • Bend your knees slightly. 
  • The arms hang loosely in front of the quads. 
  • This is the starting position. Bring your hips back, lowering the body down. Hands with dumbbells slide smoothly along the shins. 
  •  
  • The back should be straight. 
  • The body will be almost parallel to the floor. 
  • Tighten your abs, distribute the weight on your heels, and straighten up. 
  • Pause and squeeze your glutes. 
  • This is one repetition.

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Lunge forward

 

  • Stand up straight with your feet shoulder-width apart. 
  • Hands with dumbbells hang along the torso. 
  • This is the starting position. 
  • Step forward with your right foot and place your foot on the floor. 
  •  
  • Bend the knees of both legs so that each knee forms a 90-degree angle. 
  • Keep your back straight. 
  • Return your right leg to its original position. 
  • Do all reps on the same leg and then change sides.

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Reverse lunge

 

  • The starting position is the same as in the previous exercise. 
  • But this time, take a step back with your right foot, lowering your toe to the floor. 
  •  
  • The heel is off the floor. 
  • Bend the knees of both legs to a 90-degree angle. 
  • Tighten your abs and glutes. 
  • Return your leg to its original position. 
  • Do all reps on the same leg and then change sides.

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Curtsy lunge with leg swing

 

  • Stand up straight with your feet shoulder-width apart. 
  • Take dumbbells in both hands. 
  • Place the dumbbells on your shoulders with your palms facing each other and your elbows bent. 
  • This is the starting position. 
  •  
  • Step your right foot diagonally behind you and lower your right knee so that it almost touches the floor. 
  • The knee of the left leg is bent at an angle of approximately 90 degrees. 
  • Straighten by raising your right leg and extending it to the right. 
  • The left leg will also be completely straight. 
  • This is one repetition. 
  • Continue with the following immediately. 
  • Do all reps for that leg, then change sides.

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Side lunge

 

  • Stand up straight with your feet hip-width apart. 
  • Take dumbbells in both hands. 
  • Place the dumbbells on your shoulders with your palms facing each other and your elbows bent. 
  • This is the starting position. 
  •  
  • Take a large step with your right foot to the right. 
  • Bend your right knee, bringing your hips back. The abdominal muscles are tense. 
  • The knee should not extend beyond the toe of the right foot. 
  • Return to starting position. 
  • This is one repetition. 
  • Do all reps for that leg, then change sides.

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Single leg deadlift

  • Stand up straight with your feet hip-width apart. 
  • Dumbbell arms hang loosely in front of the quads. 
  • This is the starting position. 
  • Transfer your weight to your left leg and with your left knee slightly bent, lift your right leg behind you. 
  •  
  • Lower the dumbbells down. 
  • The torso will be parallel to the floor. Keep your back straight. 
  • Tighten your abs and straighten up, returning to the starting position. 
  • Lower your right leg to the floor, placing it next to your left leg. 
  • But the weight is still more distributed on the left leg. 
  • Pause and squeeze your glutes. 
  • This is one repetition. 
  • Do all reps for that leg, then change sides.

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One-legged deadlift and reverse lunge

  • Do the deadlift on one leg (previous exercise). 
  • Then take a step back with your right foot. The toe is on the floor, the heel is off the floor. 
  • Bend both knees to a 90-degree angle. 
  •  
  • Tighten your abs and glutes. 
  • Return your leg to its original position. 
  • This is one repetition.
  •  Do all reps on the same leg, and then do everything on the other leg.

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Sideways Squat

  • Stand up straight with your feet shoulder-width apart. 
  • Take dumbbells in both hands. 
  • Place the dumbbells on your shoulders with your palms facing each other and your elbows bent. This is the starting position. 
  •  
  • Bend your knees and pull your hips back, dropping into a squat. Pause and straighten, squeezing the muscles of the buttocks. 
  • Then immediately move your right leg to the side, swinging that leg. 
  • Keep your back straight and your abdominal muscles tense. 
  • Place your foot back on the floor. 
  • This is one repetition. Do all the reps for that leg, and then do the rest for the other leg.

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Dumbbell Glute Bridge

 

  • Lie on your back with your knees bent and your feet on the floor, hip-width apart. 
  • Dumbbells in each hand. Place them directly on the thigh bone. 
  • This is the starting position. 
  •  
  • Contract your glutes and abdominals by lifting your pelvis off the floor. 
  • The body should form a straight line from the shoulders to the knees. 
  • Hold for a second and then slowly lower your hips to return to the starting position. 
  • This is one repetition.

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Bulgarian split squats

 

  • Stand with your back to a bench or other surface. 
  • Place your left foot on the floor a couple of steps from the bench. 
  • The top of your right foot is on the bench. 
  • Both hands hold dumbbells. 
  •  
  • The arms hang freely along the body. 
  • Contract your core muscles and lower yourself into a squat. Ideally, the left knee is at a 90-degree angle.
  • The left knee should not go beyond the toe of the left leg. 
  • If this happens, you need to move your left foot away from the bench a little more. 
  • Straighten up, returning to the starting position. 
  • This is one repetition. 
  • Do all the reps for this leg and then do everything on the other side.

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Deadlift on the back leg

 

  • Stand up straight with your feet together. 
  • Dumbbell arms hang loosely in front of the quads. 
  • Step your right foot forward so that the heel of your right foot and the toe of your left foot are in line. 
  •  
  • Lift the heel of your left foot off the floor. This is the starting position. Bend your knees slightly. 
  • Lower your body down so that it is parallel to the floor. Keep your back straight. 
  • At the lowest point, the dumbbells almost touch the floor. 
  • Straighten up, returning to the starting position. 
  • Pause and squeeze your glutes. 
  • This is one repetition. 
  • Do all the reps for this leg and then do everything on the other side.

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Knee plank with leg rotation

 

  • Take a plank position from your knees. 
  • The arms are completely straight. The shoulders are just above the wrists. The legs are bent at the knees. 
  • The socks are on the floor. The back and head form a straight line. 
  • Place the dumbbell behind your left knee and squeeze it with your leg to support it. 
  • This is the starting position. 

 

  • Lift your left knee off the floor, making a counterclockwise circular rotation with your foot. 
  • Hold for a second at the top point (when the left knee is at the hip level). 
  • Continue squeezing your glutes. 
  • Slowly return your leg to its original position. 
  • This is one repetition. 
  • Do all the reps for this leg and then do everything on the other side.

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Shove to the ceiling

 

  • The starting position of this exercise is identical to the starting position of the previous exercise. 
  • Tighten your core muscles. 
  • Keep your back straight. 
  •  
  • Lift your left leg up towards the ceiling. 
  • Squeeze the muscles of the buttocks at the top. 
  • Pause when your knee is at hip level. 
  • Slowly return your leg to its original position. 
  • This is one repetition. 
  • Do all the reps for this leg and then do everything on the other side.

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