Training your glutes is a important part of growing and trimming your legs. Whether you are a gym rat or forming your first training plan, the workouts below will help you meet your fitness goals.
dumbbell sumo pull through
To perform the dumbbell sumo pull through, start by standing with your feet wider than shoulder-width apart, toes pointed slightly outward. This is your sumo stance.
Hold a dumbbell with both hands, letting it hang down in front of you. This is your starting position.
Bend your knees and push your hips back as if you're about to sit on a chair. Keep your back straight and your chest up. Lower your body until your thighs are parallel to the floor.
As you lower your body, let the dumbbell swing back between your legs. Keep your arms straight and avoid bending your elbows.
Push through your heels to stand back up, pulling the dumbbell forward and up as you do so. Squeeze your glutes at the top of the movement.
Lower the dumbbell back down between your legs as you return to the starting position. This completes one rep.
Perform 3 sets of 10-15 reps, or as many as you can manage with good form.
Remember to keep your core engaged throughout the exercise and avoid rounding your back. The movement should be controlled, not rushed.
dumbbell straight leg deadlift
To perform the dumbbell straight leg deadlift, start by standing tall with your feet hip-width apart. Hold a dumbbell in each hand with your palms facing towards your body. This is your starting position.
Engage your core and keep your back straight as you hinge at your hips, pushing them back. As you do this, lower the dumbbells towards the ground, keeping them close to your legs. Ensure your knees are slightly bent but not locked. Continue lowering until your torso is parallel to the ground, or as far as your flexibility allows.
Pause for a moment at the bottom of the movement, then push through your heels to reverse the movement, bringing your hips forward and standing up straight. As you stand, squeeze your glutes at the top of the movement for maximum engagement.
Remember to keep your back straight and your head in a neutral position throughout the exercise. The movement should be controlled, with the lowering phase taking slightly longer than the lifting phase.
Repeat for the desired number of repetitions. This exercise primarily targets the glutes, but also works the hamstrings and lower back.
dumbbell stiff leg deadlift
To perform the dumbbell stiff leg deadlift, start by standing tall with your feet hip-width apart. Hold a dumbbell in each hand with your palms facing towards your body. This is your starting position.
Engage your core and keep your back straight as you hinge at your hips, pushing them back while lowering the dumbbells along the front of your legs. Keep your knees slightly bent. Continue lowering until your torso is parallel with the floor, or as far as your flexibility allows. You should feel a stretch in your hamstrings and glutes.
Pause for a moment at the bottom of the movement, then push through your heels to reverse the motion, bringing your hips forward and standing up straight. Squeeze your glutes at the top of the movement for maximum benefit.
Remember to keep the dumbbells close to your body throughout the movement, and your back straight to avoid injury.
Repeat this movement for the desired number of repetitions. This exercise primarily targets the glutes, but also works the hamstrings and lower back.
dumbbell step-up
To perform the dumbbell step-up exercise, start by selecting a pair of dumbbells that you're comfortable with. Stand upright, holding the dumbbells at your sides with your palms facing inwards.
Place a sturdy step or bench in front of you. The height of the step should be such that your knee is at a 90-degree angle when your foot is placed on it.
Begin the exercise by stepping up onto the bench with your right foot. Push through your right heel to lift your body onto the step, keeping your back straight and your core engaged. As you come to a standing position on the step, bring your left foot to meet your right on the bench.
Pause for a moment at the top, then step back down with the right foot, followed by the left foot to return to the starting position.
Repeat this movement, alternating the leading foot each time. This counts as one rep.
Ensure that your knee doesn't go over your toes when you're stepping up, and that your back remains straight throughout the exercise.
Perform 3 sets of 10-12 reps on each leg, or as per your fitness level.
Remember to breathe in as you step down and breathe out as you step up. This exercise targets your glutes, but also works your quadriceps and hamstrings.
dumbbell squat
To perform the dumbbell squat, start by standing upright with your feet shoulder-width apart. Hold a dumbbell in each hand with your arms fully extended and your palms facing your body. This is your starting position.
Begin the exercise by bending your knees and pushing your hips back as if you're about to sit on a chair. Keep your chest up and your back straight as you lower your body. Make sure your knees are in line with your feet and do not extend past your toes.
Lower your body until your thighs are parallel to the floor. Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position. Keep your core engaged and your back straight throughout the movement.
Remember to breathe in as you lower your body and breathe out as you stand back up. Repeat the exercise for the desired number of repetitions.
This exercise primarily targets your glutes, but it also works your quadriceps, hamstrings, and core. Make sure to use a weight that is challenging but allows you to perform the exercise with proper form.
dumbbell single leg squat
To perform the dumbbell single leg squat, start by standing upright with a dumbbell in each hand. Your palms should be facing your body and your feet should be hip-width apart.
Shift your weight onto your right foot, lifting your left foot slightly off the ground. This will be your starting position.
Begin the exercise by bending your right knee, pushing your hips back as if you were sitting down on a chair. Keep your left leg extended out in front of you for balance. Lower your body as far as you can, while keeping your back straight and your right knee in line with your right foot.
Pause for a moment at the bottom of the squat, then push through your right heel to return to the starting position. Keep your left foot off the ground throughout the entire movement.
Repeat the exercise for the desired number of repetitions, then switch legs and repeat the process.
Remember to keep your core engaged and your chest lifted throughout the exercise. The dumbbells should hang at arm's length, but don't let your shoulders sag.
This exercise targets your glutes, but also works your hamstrings, quads, and core. Make sure to use a weight that is challenging, but allows you to maintain proper form.
dumbbell single leg deadlift with stepbox support
1. Start by standing upright with a dumbbell in your right hand. Your feet should be hip-width apart. Place your left foot on a step box beside you for support.
2. Keep your back straight, bend at your hips and lower your torso until it's almost parallel to the floor. As you do this, let your right hand with the dumbbell hang down and keep your left hand on your hip.
3. Keep your right knee slightly bent. Your left leg should be straight and in line with your body. This is your starting position.
4. Now, push your body back up to the starting position while squeezing your glutes. Keep your core engaged throughout the movement.
5. Repeat this movement for the desired number of repetitions.
6. Once you've completed the set, switch the dumbbell to your left hand and place your right foot on the step box. Repeat the exercise for the same number of repetitions.
Remember to keep your movements slow and controlled, focusing on the muscle contraction and not on the weights you are lifting. This exercise is not about lifting heavy, but rather about activating and strengthening your glutes.
dumbbell single leg deadlift
To perform the dumbbell single leg deadlift, start by standing tall with a dumbbell in your right hand. Your feet should be hip-width apart, and your knees slightly bent.
Shift your weight onto your left foot. As you do this, begin to lift your right foot off the ground. Keep your right foot close to your left ankle to help maintain balance.
Next, begin to bend at your hips, extending your right leg straight behind you as you lower the dumbbell towards the ground. Keep your back straight and your core engaged. Your body should be almost parallel to the ground, with the dumbbell a few inches off the ground.
Pause for a moment in this position, then slowly begin to return to the starting position by driving your hips forward to stand up straight. As you do this, lower your right leg back to the ground.
Repeat this movement for your desired number of repetitions, then switch the dumbbell to your left hand and repeat the exercise with your left leg lifted.
Remember to keep your movements slow and controlled, focusing on the contraction of your glutes. Avoid rounding your back or letting your knee cave in, as this can lead to injury.
dumbbell romanian deadlift
To perform the Dumbbell Romanian Deadlift, follow these steps:
1. Stand upright with your feet hip-width apart. Hold a dumbbell in each hand with your palms facing your body. This is your starting position.
2. Keep your back straight, bend at your hips and slightly at your knees, lowering the dumbbells towards the floor. Ensure that your chest is up, your shoulders are back, and your gaze is straight ahead.
3. Lower the dumbbells until you feel a stretch in your hamstrings. The dumbbells should be close to your legs as you lower them.
4. Push your hips forward and straighten your knees to lift the dumbbells back to the starting position. Squeeze your glutes at the top of the movement for maximum benefit.
5. Repeat this movement for the desired number of repetitions.
Remember to keep the movement controlled, don't let the dumbbells pull you down quickly. The key to this exercise is hinging from the hips, not bending from the waist. This will ensure you are targeting your glutes and hamstrings effectively.
dumbbell rear lunge
1. Start by standing tall with your feet hip-width apart. Hold a dumbbell in each hand with your arms fully extended by your sides, palms facing your body. This is your starting position.
2. Take a step back with your right foot, landing on the ball of your foot while keeping your heel off the ground. Simultaneously, bend both knees to lower your body into a lunge. Ensure your front knee is directly above your ankle and your other knee is hovering just off the floor.
3. Push through the heel of your left foot to return to the starting position, bringing your right foot forward to meet your left.
4. Repeat the movement, this time stepping back with your left foot.
5. Continue alternating legs for the desired number of reps or time.
Remember to keep your back straight, your core engaged, and your gaze forward throughout the exercise. The dumbbells should remain by your sides at all times, and your shoulders should be down and back.
This exercise targets your glutes, but you'll also feel it in your thighs and calves. Adjust the weight of the dumbbells as needed to suit your fitness level.
dumbbell plyo squat
To perform the dumbbell plyo squat, start by standing upright with your feet shoulder-width apart. Hold a dumbbell in each hand with your palms facing towards your body.
Begin the exercise by pushing your hips back and bending your knees to lower into a squat. Keep your chest up and your back straight, ensuring your knees don't go past your toes.
Once you're in the squat position, push through your heels to explode upwards into a jump. As you jump, extend your legs fully and keep the dumbbells at your sides.
Land softly back into the squat position, absorbing the impact with your glutes and thighs. This completes one rep.
Remember to keep your movements controlled and your core engaged throughout the exercise. Repeat for the desired number of reps.
This exercise targets the glutes, but also works the quads, hamstrings, and calves. It's a great way to add some plyometric training to your routine, which can help improve your power and speed.
dumbbell one arm snatch
1. Start by standing upright with your feet shoulder-width apart. Place a dumbbell on the floor between your feet.
2. Bend at your hips and knees, and grasp the dumbbell with one hand. Make sure your palm is facing your body.
3. Keep your back straight and your core engaged. This is your starting position.
4. In one swift and continuous motion, pull the dumbbell upwards by extending your hips and knees. As the dumbbell rises to your shoulder level, bend your elbow and rotate your arm to catch the dumbbell overhead while getting into a squat position.
5. Stand up straight, keeping the dumbbell overhead. Ensure your arm is fully extended and your palm is facing forward.
6. Lower the dumbbell back to the starting position in a controlled manner, reversing the movements.
7. Repeat the exercise for the desired number of repetitions before switching to the other arm.
Remember to keep your movements smooth and controlled throughout the exercise, and avoid using your back or shoulders to lift the weight. The power should come from your glutes and hips.
dumbbell lunge
To perform the dumbbell lunge, start by standing tall with your feet hip-width apart. Hold a dumbbell in each hand with your arms fully extended and palms facing your torso. This is your starting position.
Take a step forward with your right foot, around two feet or so from the left foot. As you step forward, lower your body towards the floor by bending both knees to a 90-degree angle. The back knee should hover just off the floor, and your front knee should be directly above the ankle, forming a right angle with the floor.
Ensure your torso remains upright and your core is engaged throughout the movement. The weights should hang at your sides without any tension in your arms.
Push off your right foot, bringing it back to the starting position. Repeat the movement with your left foot. This is one repetition.
For optimal results targeting your glutes, ensure your front knee is aligned with your second toe on each lunge, and push up through your front heel on each repetition.
Remember to keep your movements controlled, avoid letting your knees move past your toes, and maintain a straight back throughout the exercise.
Perform this exercise for the desired number of repetitions and sets, typically 3 sets of 10-15 repetitions per leg.
dumbbell deadlift
To perform the dumbbell deadlift, start by standing tall with your feet hip-width apart. Hold a dumbbell in each hand with your palms facing your body.
Next, bend at your hips and knees, and lower your body as far as you can. Keep your back straight and make sure the dumbbells remain close to your body.
Push your hips back and bend your knees while keeping your chest up. The dumbbells should be lowered straight down to the ground.
Pause for a moment at the bottom of the movement, then push your body back to the starting position. Make sure to push through your heels and squeeze your glutes at the top of the movement.
Remember to keep your core engaged throughout the entire exercise to protect your lower back.
Repeat this movement for the desired number of repetitions.
This exercise primarily targets the glutes, but it also works the hamstrings and lower back. Make sure to choose a weight that is challenging but allows you to maintain proper form throughout the entire set.
dumbbell contralateral forward lunge
To perform the dumbbell contralateral forward lunge, start by standing tall with your feet hip-width apart. Hold a dumbbell in your right hand, letting it hang at arm's length by your side, palm facing your body.
Take a step forward with your left foot, keeping your right foot in place. As you step forward, lower your body into a lunge position. Your left knee should be bent at a 90-degree angle and your right knee should be hovering just above the floor.
As you lower into the lunge, raise the dumbbell in your right hand to shoulder height, keeping your elbow close to your body and your palm facing inwards. This is the contralateral movement - your opposite arm and leg are working together.
Push off your left foot to return to the starting position, lowering the dumbbell back to your side. This completes one rep.
Repeat the exercise on the other side, this time stepping forward with your right foot and lifting the dumbbell in your left hand.
Remember to keep your core engaged and your back straight throughout the exercise. Aim for 10-12 reps on each side, or as many as you can manage with good form.
dumbbell clean
1. Start by standing tall with your feet hip-width apart. Hold a dumbbell in each hand with your palms facing your body. This is your starting position.
2. Lower your body into a squat position by bending your knees and pushing your hips back. Keep your chest up and your back straight. The dumbbells should be hanging down in front of you.
3. In one swift movement, push through your heels to stand up straight. As you do this, use the momentum to pull the dumbbells up towards your shoulders. Keep your elbows high and out to the sides.
4. Rotate your wrists so that your palms are facing forward and the dumbbells are at shoulder height. This is the 'clean' position.
5. Lower the dumbbells back down to the starting position in a controlled manner.
6. Repeat the movement for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise and avoid rounding your back. The power for the 'clean' should come from your glutes and legs, not your arms.
dumbbell bench squat
1. Start by selecting a pair of dumbbells that you're comfortable with. Make sure they're not too heavy to compromise your form, but heavy enough to challenge your muscles.
2. Stand upright with your feet shoulder-width apart. Hold a dumbbell in each hand with your palms facing each other, and let them hang at arm's length by your sides.
3. Push your hips back and bend your knees to lower your body into a squat. Keep your chest up and your back straight. Your thighs should be parallel to the floor.
4. Pause for a moment at the bottom of the squat, then push through your heels to stand back up to the starting position. Make sure to keep your knees over your toes and your chest up.
5. As you stand up, press the dumbbells up over your head until your arms are fully extended. Be careful not to lock your elbows or shrug your shoulders.
6. Lower the dumbbells back to your sides as you simultaneously lower your body back into the squat position.
7. Repeat this movement for your desired number of reps. Make sure to keep your core engaged throughout the exercise to maintain balance and stability.
Remember, the key to this exercise is control. Don't rush through the movements. Instead, focus on maintaining good form and engaging your glutes throughout the exercise.
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