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Glute Workout With Dumbbells Only

Glute-focused workouts are some of my favorite workouts to do. Why? Because we get the opportunity to build and sculpt the largest and most powerful muscles in our bodies!

Aside from aesthetics (who doesn’t want a shapely, perky behind?), there are a ton of benefits to working your glutes including pain prevention, injury prevention, and improved functionality through activities of daily living. 

Think about it, we spend a lot of time using our glutes. We walk, run, squat down, sit, etc. The importance of strong glutes cannot be overstated. And the great news is that you don’t need to go to the gym, figure out how to use some fancy equipment, or spend a lot of time trying to figure out complicated exercises. You can get a killer glute workout in from home with dumbbells only!

This workout includes 5 exercises that will target your glutes specifically using only a pair of dumbbells. You can also download the free PDF (no strings attached) to take it with you on the go!

Purpose of This Workout

The purpose of this workout is to target and engage your glute muscles from all angles. We programmed this workout to be challenging enough to make an impact while also being scalable for those who are just starting out on a fitness journey.

After completing this workout, you will walk away feeling strong, accomplished, and confident that you targeted your glutes and were able to give them the attention they deserve, both from an aesthetic and performance standpoint. 

Equipment Required

For this glute workout, all you need is a set of dumbbells!

The weight that you select will depend on your fitness level. Below are general guidelines:

  • Beginners: 5-10 lbs.
  • Intermediate: 12-15 lbs.
  • Advanced: 15-30 lbs.

Can You Grow Your Glutes With Just Dumbbells?

Absolutely! You can experience significant glute growth and development by performing dumbbell-only exercises. This is especially true for those who are new to lifting weights. Remember, the best way to build muscle is to apply progressive overload, which means that you will want to consistently be working towards adding more weight, more reps, or more adaptations to continue to challenge your muscles and encourage growth.

Can This Workout Be Done Without Equipment?

Yes! You can easily perform this glute workout with body weight only. No dumbbells, no problem!

Dumbbell Only Glute Workout

This glute workout contains just 5 simple, yet highly effective movements for your glutes. Below is a breakdown of all 5 movements and how to perform them.

Weighted Glute Bridge

glute bridge with dumbbells - down position
glute bridge with dumbbells - up position

When it comes to dumbbell glute exercises, this one always makes its way to the top of our list. This movement can be performed either on the floor or with your back on a bench for an increased range of motion.

  1. 1. Lie on the floor or with your back on a bench with your knees bent. Plant your feet on the floor in front of you hip-width apart. 
  2. 2. Place your two dumbbells just below your hips, holding them securely with your hands to avoid dropping them. 
  3. 3. Squeeze your glutes and engage your core as you push through your heels to lift your hips off the floor, ending up in a position that forms a straight line from your shoulders to your knees.
  4. 4. Give your glutes a squeeze at the top of the movement and slowly lower your hips back into your starting position. 

Sumo Squat Pulse

sumo squat pulse with dumbbells for glutes

Sumo squats are a great way to directly target the glutes more than a traditional squat. And by adding the pulse, we’re getting even more glute action with increased time under tension. For this movement, you can choose to place your dumbbells on your shoulders or to hold one of them vertically in between your legs, whichever option feels most comfortable for you.

  1. Start by standing with your feet a little wider than hip-width apart with your toes pointed outwards at a 45-degree angle. 
  2. Rack your dumbbells on your shoulder or hold one dumbbell in your hands between your legs vertically. 
  3. Bend your knees and push your hips back as you slowly lower yourself down into a squat position, going as low as you can safely or until your dumbbell touches the floor. The goal is to get your thighs as close to parallel to the floor as possible.
  4. Once you get to the bottom of the movement, perform a small pulse before lifting yourself back up into the starting position, giving your glutes a small squeeze at the top.

Single-Leg Sit-to-Stand

sit position - single leg sit to stand move
stand position - single leg sit to stand move

Single-leg movements help us to target one side of the body at a time, putting even more focus and attention on the glutes. The single-leg sit-to-stand demands that we engage one side of our glutes at a time to power our bodies up and lower them back down safely.

  1. Start by sitting on a bench holding one dumbbell vertically with both hands and your knees bent at 90 degrees.
  2. Raise one foot off the ground and move to the standing position by placing all of your weight on the foot that remains on the ground.
  3. Once standing, slowly lower yourself back to the seated position, working hard to not allow momentum to slam your body back onto the bench.

Dumbbell Romanian Deadlift (RDL)

RDL dumbbell up position
RDL dumbbell down position

While it may feel as though RDLs are only hitting your hamstrings, this exercise is actually a fantastic way to hit your glutes, too.

  1. Start with your feet hip-width apart, holding your dumbbells in each hand in front of your body.
  2. Slowing hinge at the hip, sending your glutes backward, as you lower the weights just past your knees.
  3. Slowly stand back up, squeezing your glutes at the top of the movement.

Deficit Reverse Lunges 

Deficit Reverse Lunges - up position
Deficit Reverse Lunges down position

Lunges are a classic glute-focused movement but add in some dumbbells and a deficit, and you’re taking your glute work to the next level.

  1. Begin by standing on a small elevation (examples include a small step riser or a barbell weight plate) holding your dumbbells in each hand at your sides.
  2. Slowly step one foot back into the lunge position (knees bent at 90 degrees) until your knee is parallel to the floor.
  3. Placing your weight on your planted foot, push yourself back up to the top of the motion, coming back to starting position.

Dumbbell Only Glute Workout

Now that you know what movements we’re working with, let’s put it all together in an epic glute workout that requires only a pair of dumbbells!

Move

Sets

Reps

Weighted Glute Bridge

4

10-12

Sumo Squat Pulse

3

10-12

Single-Leg Sit-to-Stand

3

8-10 each side

RDL

3

10-12

Deficit Reverse Lunges

3

8-10 each side

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