Are you looking for the best exercises to shape and strengthen your glutes? Dumbbells are an essential piece of gym equipment for targeting specific areas of your body, so why not incorporate this handy little tool into your workout routine? These 10 dumbbell glute exercises will help to target, lift and strengthen all aspects of your butt muscles. Whether you need just a few simple moves or want something more advanced, there’s always plenty of options available with dumbbells! Not only will these exercises improve the strength in much needed muscle groups, but they can also add changes in appearance due to increased fitness.
Ten Best Dumbbell Glute Exercises
1. Dumbbell Deadlift
The dumbbell deadlift is a traditional complex exercise that focuses on your hamstrings and glutes. Stand with your feet shoulder-width apart and a dumbbell in each hand to do this exercise. Lower the weights to the floor by hinging forward at the hips and keeping your back straight. Stop for a second, then drive through your heels to return the weights to standing.
2. Dumbbell Sumo Deadlift
The dumbbell sumo deadlift is a version of the classic deadlift that emphasizes your glutes, inner thighs, and hamstrings. With a dumbbell in each hand, stand with your feet wider than shoulder width apart, toes pointed outwards. Lean forward at the hips, lowering the weights to the floor while maintaining a straight back. Stop for a second, then drive through your heels to return the weights to standing.
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3. Dumbbell Squat
Dumbbell squats are an excellent workout for strengthening your glutes, quads, and hamstrings. Stand with your feet shoulder-width apart and a dumbbell in each hand at shoulder height. Squat down until your thighs are parallel to the floor, maintaining your chest up and your back straight. Pause for a bit, then drive through your heels to get back to standing.
4. Dumbbell Bulgarian Split Squat
The Bulgarian split squat is a single-leg exercise that works the glutes, quadriceps, and hamstrings. With a dumbbell in each hand, stand with one foot behind you on a bench or step. Descend your body until your back knee nearly hits the floor, while keeping your front knee directly over your ankle. Stop for a while, then drive back up through your front heel.
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5. Dumbbell Hip Thrust
The dumbbell hip thrust is a glute-specific exercise that works both the glutes and the hamstrings. With a dumbbell across your hips, sit on the floor with your back against a bench or step. Place your feet level on the ground and bend your knees. Lift your hips off the ground by driving through your heels and clenching your glutes at the peak. Repeat with your hips lowered.
6. Dumbbell Glute Bridge
Another exercise that specifically targets your glutes is the dumbbell glute bridge. With a dumbbell across your hips, lie on your back with your knees bent and feet flat on the floor. Squeeze your glutes as you lift your hips off the ground. Repeat with your hips lowered.
7. Dumbbell Step-Up
The dumbbell step-up is an excellent workout for building glutes, quadriceps, and hamstrings. With a dumbbell in each hand, stand in front of a bench or step. Step up onto the bench with one foot, lifting your torso up with your heel. Step back down and do the opposite side.
8. Dumbbell Reverse Lunge
The dumbbell reverse lunge is a single-leg exercise that works the glutes, quadriceps, and hamstrings. Standing with your feet hip-width apart, hold a dumbbell in each hand at your sides. Step back with one foot and bend your front knee until it is 90 degrees bent and your back leg is just above the ground. Throughout the exercise, keep your core engaged and your chest elevated. Return to a standing position by pushing through your front heel and bringing your rear leg forward. Repeat on the opposite side. This exercise not only tones and strengthens your glutes, but it also improves your balance and stability. Like with any lunge exercise, good form is essential to minimize injury and get the most out of the action.
9. Dumbbell Hip Thrust
The dumbbell hip thrust is an effective workout that works your glutes. Place a dumbbell on your hips and sit on the floor with your back against a bench. Put your feet flat on the ground, knees bent, and drive your hips up towards the ceiling, forming a straight line from your knees to your shoulders. At the height of the exercise, squeeze your glutes, then descend your hips to the ground. This exercise can also be done with a resistance band or a barbell, but the dumbbell version is ideal for people who are new to hip thrusts or who do not have access to other equipment. You can raise the difficulty by using a heavier weight or increasing the amount of reps.
10. Dumbbell Sumo Squat
The dumbbell sumo squat is a squat variation that works your glutes, quadriceps, and inner thighs. Start by standing with your feet a little further apart than your hips and your toes pointing out at a 45-degree angle. With a dumbbell at either side, lower your body into a squat, keeping your knees aligned with your toes. Return to a standing position by pushing through your heels.
This exercise can also be done with a kettlebell or a barbell, but the dumbbell version is ideal for people who prefer smaller weights or are new to sumo squats. You can raise the difficulty by using heavier dumbbells or increasing the amount of reps.
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Growing Your Glutes
As you can see, strength training with dumbbells is an amazing way to grow the glutes. You will benefit greatly in the long run by incorporating these ten dumbbell glute exercises into your routine. Building muscles will promote fat loss, leading to better overall physique and improved health. Not only will this help tone and build the glutes, it can increase your overall strength, flexibility, and endurance for other exercises and activities. Remember, do not get discouraged if you do not see results right away: consistency is key! If you are still struggling to get the energy to smash out these challenging workouts consistently – then consider supplementing your nutrition with gummies made from all-natural ingredients designed to help target energy, sleep and stress levels specifically. Visit HUMBLEROOTS to find out more on how our gummies can help you grow your glutes!
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