The best fitness workouts, nutrition and reviews.
Glutes are one of the most important muscles in your body, and they play a big role in your overall fitness. But if you’re not doing enough to train them, they’ll suffer. If you want to build strong glutes, you need to start with a good foundation. That’s where weight training comes in. And if you don’t know how to do it effectively, you may end up doing more harm than good. In this article, we take a look at 12 effective ways to train your glutes with dumbbells.
Dumbbell Lunge
Stand with the weights in each hand.
Kick your first leg forward. Land on your heel, then your toes. Lower the body by bending the front knee and hip until the knee of the back leg is almost touching the floor. Bring yourself back to standing by forcing the hip and knee of the forward leg back. Repeat by lunging with each leg in turn.
Dumbbell Rear/Reverse Lunge
Stand with the weights in each hand.
Step back with one leg as the other leg bends. Put your front foot far back on the ground. Lower the body by bending the knee and hip of the leg that is supporting the body until the knee of the back leg is almost touching the floor. Return to the original standing position by extending the hip and knee of the leg in front and putting the back leg back next to the leg in front. Repeat the move with the opposite legs, switching sides each time.
Dumbbell Side Lunge
Stand with the weights in each hand.
Move your first leg to the side. Place the dumbbell closest to you behind your thigh and the dumbbell opposite it in front. Land on your heel, then your toes. Lower the body by bending the knee and hip of the lead leg while keeping the knee pointed in the same direction as the foot. Bring yourself back to standing by forcing the hip and knee of the lead leg out. Repeat by lunging with each leg in turn.
Dumbbell Walking Lunge
Stand with the weights in each hand.
Put your first foot forward. Land on your heel, then your toes. Lower the body by bending the front knee and hip until the knee of the back leg is almost touching the floor. Stand on the front leg with the help of the back leg. Step forward with the other leg. Repeat, alternating between lunges with each leg.
Dumbell Single Leg Stiff-leg Deadlift
Hold dumbbell in each hand. Position dumbbells down in front of upper thighs with arms straight. Stand with feet together. Lift leg slightly so foot is just off floor.
Lower dumbells to floor while raising lifted leg back behind. Keep back straight and knee of supporting leg slightly bend. Keep hip and knee of lifted leg extended throughout movement. Once stretch is felt or dumbells contacts floor, return to original position by raising torso while lowering lifted leg. Straighten knee of supporting leg as torso becomes upright. Repeat.
Throughout lift, keep arms and back straight. Do not lower weight beyond mild stretch throughout hamstrings. Full range of motion will vary from person to person.
Dumbbell Single Leg Split Squat
Stand with dumbbells grasped to sides facing away from bench. Extend leg back and place top of foot on bench.
Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg. Repeat. Continue with opposite leg.
Keep torso upright during squat; flexible hip flexors are important. Forward knee should point same direction as foot throughout movement. May also be referred to as Dumbbell Bulgarian Squat.
Dumbbell Split Squat
Stand with dumbbells grasped to sides. Stand with feet far apart; one foot forward and other foot behind.
Squat down by flexing knee and hip of front leg. Allow heel of rear foot to rise up while knee of rear leg bends slightly until it almost makes contact with floor. Return to original standing position by extending hip and knee of forward leg. Repeat. Continue with opposite leg.
Knees should point same direction as feet throughout movement. Heel of rear foot can be kept elevated off floor throughout movement as shown.
Dumbbell Squat
Stand with dumbbells grasped to sides.
Squat down by bending hips back while allowing knees to bend forward slightly, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.
Keep head facing forward, back straight and feet flat on floor; equal distribution of weight through forefoot and heel. Knees should point same direction as feet throughout movement.
Dumbbell Front Squat
Stand with dumbbells grasped to sides. Clean dumbbells up to shoulders so side of each dumbbell rests on top of each shoulder. Balance dumbbells on shoulder by holding on to dumbbells with elbows flaring outward. Position feet shoulder width or slightly narrower apart.
Squat down by bending hips back while allowing knees to bend forward slightly, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.
Dumbbell Step-up
Stand with dumbbells grasped to sides facing side of bench.
Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench. Step down with second leg by flexing hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg, alternating first steps between legs.
Dumbbell Lateral Step-up
Stand beside a bench. Hold dumbbells in each hand down to sides.
Lift leg and place foot on bench to side and forward of straight knee. Stand on bench by straightening leg and pushing body upward. Step down returning feet to original position. Repeat.
Dumbbell Step Down
Hold dumbbells in each hand down to sides and stand with one foot on bench. Position foot on bench to side, forward of straight knee.
Stand on bench by straightening leg and pushing body upward. Step down returning foot off of bench to floor and repeat. Continue with opposite position.
Glutes are one of the most important muscles in your body. They help you perform many tasks, such as squats, deadlifts, and pushups. But they can also be used to improve your overall fitness level and look better. We hope you found some value in our post, if you did be sure to check out other articles on our site!