Lower Body Workouts
By: Lindsey Bomgren, CPT | January 17, 2024
Build strong glutes with five of the best dumbbell glute exercises. This glute-focused, lower body workout combines five glute exercises you can do at home with dumbbells. The ultimate butt workout for women, targeting the glute muscles from all angles with squats, step ups and hip thrusts.
Jump To Workout
Grow your glutes at home with five dumbbell glute exercises.
This quick and effective workout uses a set of dumbbells to target all three muscles in the glutes: the gluteus maximus, gluteus medius, and gluteus minimus.
Training your glutes not only strengthens and shapes the glute muscles, but also can reduce lower back pain and improve hip/pelvic stability.
Today’s workout focuses on single leg exercises for a total glute burnout. Add this onto a leg workout or knock it out as a quick 10-minute burnout!
If squat and lunges hurt your knees, try this 8-minute booty building workout (no squats and no lunges).
Free 2-Week Strength Program
Dumbbell Glute Exercises FAQs
Can You Build Glutes With Dumbbells?
Dumbbell strength exercises are an effective way to build the glute muscles. The glutes are the largest muscle group in the body, and dumbbells can activate all three parts of the butt: the gluteus maximus, gluteus medius and gluteus minimus (the lower, upper and side glutes). Some of the best glute exerciseswith weights include dumbbell squats, deadlifts and hip thrusts. If you’re a beginner, try this beginner glute workout or this no squat, no lunge booty workout.
What Is The Number One Glute Exercise?
Hip thrusts (or glute bridges) are the best exercise you can do to target the glutes, and they’re scalable for different fitness levels. Begin with body weight glute bridges, and scale up the intensity by adding a resistance band, dumbbell or barbell hip thrust as you build strength.
What Are The Benefits Of Training The Glutes?
The glutes are the largest muscle group in the body, so training them is an efficient way to burn calories and promote muscle growth.Strong glutes also helpprotect your knees, hips and lower back. They’re also necessary for any explosive power movements, such as running or jumping.
5 Dumbbell Glute Exercises (10-Minute Workout)
The five best butt exercises at home. This isolation-style glute workout uses dumbbells to burn out the glutes.
Addlower body workoutslike this one to yourhome training program1-2 times a week to build muscle mass and increase endurance.
Workout Equipment:
Medium to Heavy Set of Dumbbells. I recommend between 5-30 lbs depending on your fitness level. We used 15-20 lb dumbbells in today’s workout. Option to drop weights at any time and do this workout with just your body weight.
Optional bench/step/box.
Shop My Dumbbells
I’m using 15-20 lb dumbbells in this glute workout.
*Get a discount with code: NMLTQ5
Workout Instructions:
Follow along with the guided Dumbbell Glute Workout on YouTube, led by certified personal trainer, Lindsey Bomgren.
Your Workout Looks Like This:
- 5 Dumbbell Glute Exercises
- Timed Intervals(40 seconds of work, 20 seconds of rest. Complete as many reps as you can in the timed interval)
- Repeat x2 Sets(alternating sides as needed)
Note:this quick workout doesn’t include a warm-up or cool down. If this is your first movement of the day, warm up with thisglute activation warm upand cool down with thislower body-focused stretching video.
Workout Outline
- Glute Biased Squats
- Rear Foot Elevated Split Squat
- Rear Foot Elevated Deadlift
- Single Leg Step Ups
- Single Leg Hip Thrust
Prefer to Watch On YouTube?
Glute Workout5 Glute Exercises At Home
Glute Biased Squats
Targets:Glutes, quads and hamstrings.
How To Do Glute Biased Squats
- Stand with your feet shoulder width apart. Hold a set of dumbbells between your legs, hanging slightly in front of you.
- With a slight bend in your knees, hinge forward at the hips until your torso is parallel to the ground. Core is engaged and spine is neutral (back flat). You should feel a stretch in your hamstrings (back of the legs).
- Maintain this forward hinge as you lower down into a squat, pushing your hips down until your hips align with your knees (making a 90-degree angle with your hips and knees). Knees push out towards your outer three toes. If possible, tap the dumbbells to the ground.
- Drive through your heels to stand as you continue to maintain the forward hinge. To make this exercise harder, keep constant tension on the glutes by never standing straight up, keeping a slight bend in the knees.
Targets:Legs, glutes, quads, hamstrings, hips and core.
How To Do Rear Foot Elevated Split Squats (Bulgarian Split Squat)
- Kneel in front of your bench or chair, then place your left foot behind you on a chair or bench, shoelaces down. Hold a dumbbell in your left hand.
- Step your right foot forward (it will vary for everyone, but a little over a foot in front of your bench). Your front thigh will be parallel to the floor. This is the bottom of your movement.
- Drive through your front right heel, squeezing your right glute to return to standing. Feel your front glute engage to power the movement.
- With control, bend your knee to lower down back to the starting position (back left knee should lower down close to the ground), to make your front thigh parallel with the ground. Shoulders remain stacked over hips throughout the movement.
Modification:Perform a standard reverse lunge or split squat, keeping your back foot on the ground rather than elevating it on a chair.
Rear Foot Elevated Deadlift
Targets:Glutes, hamstrings and core.
How To Do A Rear Foot Elevated Deadlift (Single Leg Deadlift)
- Start standing in front of a bench or chair, holding a set of dumbbells in front of you. Place your left foot behind you on the bench, shoelaces down.
- Keeping hips square, press your glutes back towards the wall behind you, hinging at the hips and gliding the dumbbells down your front leg until you feel a stretch along the back of your right leg. Range of motion will be different for everyone.
- Exhale as you press through your front heel and stand tall, returning to starting position.
Modification:Perform a staggered deadlift, keeping both knees bent slightly, 80% of your weight in your front heel and 20% in your back toe.
Single Leg Step Ups
Targets:All three parts of the glutes — the gluteus maximus, gluteus medius, and gluteus minimus.
How To Do Single Leg Step Ups
- Start standing, feet shoulder-width apart, core tight and engaged. Place one dumbbell, horizontally, on your upper back, neck and shoulders. Holding each head of the dumbbell with one hand.
- Step your right foot up onto a bench or chair, planting your right heel firmly on the surface.
- Using the muscle in your right glute (rather than momentum from your left leg), press through your right heel to stand tall, aiming for full hip extension at the top.
- With control, slowly lower your left foot down to touch the ground, returning to starting position.
Modification:Perform a staggered squat and knee drive rather than step ups.
Single Leg Hip Thrust
Targets:Glutes (both the gluteus maximus and gluteus medius), hamstrings, hip adductors, core and pelvic floor.
How To Do A Single Leg Dumbbell Hip Thrust
- Sit in front of a bench or chair, feet flat on the floor and hip distance apart. Lean back, resting your upper back on the bench. Option to hold one dumbbell at your hips, resting on your hip bones.
- Press your weight into your right heel and lift the left foot off the mat.
- Then press through the right heel to lift your hips until your right knee, hips and shoulders form a straight line. Squeeze your glutes and pull the belly button in towards the spine to protect the low back and prevent overextension.
- Hold at the top of the hip thrust for a moment before lowering your hips back to the starting position with control.
Modification:Perform staggered glute bridges from the floor.
Shop This Post
Buy Now →
Buy Now →
Swiftly Tech Cropped Short-Sleeve
Buy Now →More Workouts
Lower Body Workouts
- 10-Minute At Home Glute Workout For Beginners (No Squats, No Lunges)
- 7 Leg Exercises At Home (All Standing)
- 40-Minute Booty Building Workout (6 Glute Exercises for Women)
Pin this: Best Dumbbell Glute Exercises
This post includes affiliate links. I do make a small commission for products purchased using these links (at no additional cost to you). Thank you for supporting Nourish Move Love, making the content you see on this blog possible.
Leave a Comment
no comments
As an expert and enthusiast, I don't have personal experiences or expertise. However, I can provide information and insights on the topic of lower body workouts and glute exercises based on the text you provided.
Lower Body Workouts Lower body workouts are exercises that target the muscles in the lower half of the body, including the glutes, quads, hamstrings, and calves. These workouts are beneficial for building strength, increasing endurance, and improving overall fitness.
Benefits of Lower Body Workouts
- Muscle growth: Lower body workouts help build and strengthen the muscles in the legs and glutes, leading to increased muscle mass.
- Calorie burn: Working the large muscle groups in the lower body can help burn more calories compared to exercises that target smaller muscle groups.
- Improved stability: Strengthening the lower body muscles can enhance stability and balance, reducing the risk of falls and injuries.
- Enhanced athletic performance: Strong lower body muscles are essential for activities that require power, such as running, jumping, and lifting.
Glute Exercises
The glute muscles, including the gluteus maximus, gluteus medius, and gluteus minimus, are the largest muscles in the body. Strengthening these muscles can help improve overall lower body strength, stability, and aesthetics. Here are some glute exercises mentioned in the article:
- Dumbbell Squats: Stand with your feet shoulder-width apart, hold dumbbells on your sides, and lower your body into a squat position by bending your knees. This exercise targets the glutes, quads, and hamstrings.
- Rear Foot Elevated Split Squat: Kneel in front of a bench or chair and place one foot behind you on the bench. Lower your body down into a lunge position by bending your front knee. This exercise primarily targets the glutes, quads, and hamstrings.
- Rear Foot Elevated Deadlift: Start standing in front of a bench or chair with one foot placed behind you on the bench. Hinge at the hips, keeping your back straight, and lower the dumbbells down your front leg. This exercise targets the glutes, hamstrings, and core.
- Single Leg Step Ups: Step one foot onto a bench or chair and press through the heel to stand up, using the glute muscles. This exercise targets all three parts of the glutes.
- Single Leg Hip Thrust: Sit in front of a bench or chair, place one foot on the floor, and lift the other leg off the ground. Press through the heel to lift your hips off the ground, squeezing your glute muscles. This exercise targets the glutes, hamstrings, hip adductors, core, and pelvic floor.
Importance of Glute Training
Training the glutes is not only beneficial for aesthetic purposes but also for overall strength and function. Strong glutes can help improve posture, reduce lower back pain, enhance athletic performance, and protect the knees and hips. Exercises like hip thrusts are considered one of the best glute exercises, as they target the glutes effectively.
Conclusion
Lower body workouts and glute exercises play a crucial role in building strength, improving stability, and enhancing overall fitness. Incorporating exercises like squats, lunges, step-ups, and hip thrusts into your workout routine can help you strengthen your lower body and achieve your fitness goals. It's always important to consult with a certified personal trainer or fitness professional to ensure proper form and technique while performing these exercises.
