top of page

5 Beginner Friendly Dumbbell Workouts to Target the Glutes

Dumbbells are versatile, accessible, and incredibly effective for glute training. Whether you're working out at the gym or in the comfort of your home, dumbbell exercises can help you sculpt and grow your glutes. If you’re aiming for that round, lifted look and searching for ways to maximize glute development, these 5 dumbbell workouts will get the job done! 

If you need personalized guidance, consider reaching out to me for direct guidance. My name is Coach Daven, im a personal trainer in Biloxi, Mississippi, and I’m going to run you by 5, simple but effective glute exercises that only require dumbbells. 



Why Use Dumbbells for Glute Training?

Dumbbells offer several advantages when it comes to glute-focused workouts:

  • Accessibility: You don’t need a full gym setup.

  • Versatility: Dumbbells can be used for various exercises that target different angles of the glutes.

  • Stability & Control: Dumbbell exercises often require balance, activating stabilizer muscles for improved glute engagement.

  • Progressive Overload: Easily increase weight to promote muscle growth.



5 Effective Dumbbell Workouts for Growing Your Glutes

1. Dumbbell Bulgarian Split Squats

Muscles Targeted: Gluteus maximus, gluteus medius, quads, hamstrings.

  • How to Perform:

    1. Stand about two feet in front of a bench or elevated surface.

    2. Hold a dumbbell in each hand by your sides.

    3. Place your rear foot on the bench.

    4. Lower your hips until your front thigh is parallel to the ground.

    5. Push through the heel of your front foot to stand back up.

  • Tips: Lean slightly forward to maximize glute activation. Perform 3 sets of 10-12 reps per leg.



2. Dumbbell Romanian Deadlifts (RDLs)

Muscles Targeted: Gluteus maximus, hamstrings.

  • How to Perform:

    1. Stand with feet hip-width apart, holding dumbbells in front of your thighs.

    2. Hinge at your hips, keeping a slight bend in your knees.

    3. Lower the dumbbells along your legs, stopping mid-shin.

    4. Squeeze your glutes and drive through your heels to return to standing.

  • Tips: Maintain a neutral spine and avoid rounding your back. Perform 4 sets of 10-12 reps.

  • (Note: I typically recommend dumbbells for Glute biased RDL’s over barbell. A barbell feels easier to hold, but generally is harder to keep the tension on the glutes and off the hamstrings and back) 



3. Dumbbell Sumo Squats

Muscles Targeted: Gluteus maximus, inner thighs, quads.

  • How to Perform:

    1. Stand with feet wider than shoulder-width, toes pointed slightly out.

    2. Hold a dumbbell with both hands between your legs.

    3. Squat down by pushing your hips back and keeping your chest up.

    4. Drive through your heels and squeeze your glutes to stand up.

  • Tips: Go deep to fully engage the glutes. Perform 3 sets of 12-15 reps.



4. Dumbbell Hip Thrusts

Muscles Targeted: Gluteus maximus, hamstrings, lower back.

  • How to Perform:

    1. Sit on the floor with your upper back against a bench.

    2. Roll a dumbbell onto your hips.

    3. Plant your feet flat on the ground, hip-width apart.

    4. Drive through your heels and lift your hips until your body forms a straight line from shoulders to knees.

    5. Lower back down and repeat.

  • Tips: Squeeze your glutes hard at the top. Perform 4 sets of 10-12 reps.



5. Dumbbell Step-Ups

Muscles Targeted: Gluteus maximus, gluteus medius, quads, hamstrings.

  • How to Perform:

    1. Hold a dumbbell in each hand by your sides.

    2. Step onto a bench or sturdy platform with one foot.

    3. Push through the heel of your front foot to lift your body up.

    4. Lower back down with control.

  • Tips: Focus on using the front leg to lift, not pushing off the back leg. Perform 3 sets of 10 reps per leg.




Now that you’ve got 5-dumbbell exercises that you can practice and master to up your glute gains, now let’s dive a little bit further and talk about programming. 


Sample Dumbbell Glute Workout Routine 

Warm-Up (5-10 Minutes)

  • Bodyweight Glute Bridges: 15 reps

  • Clamshells: 12 reps per side

  • Dynamic Stretching (leg swings, hip openers)

Workout:

  1. Dumbbell Bulgarian Split Squats: 3 sets x 10-12 reps per leg

  2. Dumbbell Romanian Deadlifts: 4 sets x 10-12 reps

  3. Dumbbell Sumo Squats: 3 sets x 12-15 reps

  4. Dumbbell Hip Thrusts: 4 sets x 10-12 reps

  5. Dumbbell Step-Ups: 3 sets x 10 reps per leg

Cool-Down (5-10 Minutes)

  • Glute Stretches (pigeon pose, figure-four stretch)

  • Hamstring Stretch

  • Foam Rolling



Form Tips for Maximizing Glute Activation

  1. Push Through Your Heels: This helps activate the glutes more effectively.

  2. Mind-Muscle Connection: Focus on squeezing your glutes throughout the movement.

  3. Keep Your Core Engaged: A strong core helps stabilize your movements and protect your lower back.

  4. Controlled Movements: Avoid using momentum; perform each rep with control.



Why Hire a Personal Trainer?

As a personal trainer in Biloxi, Mississippi, benefits of training with me will include:

  • Customize Workouts: Tailor dumbbell glute exercises to your fitness level and goals.

  • Ensure Proper Form: Reduce the risk of injury and maximize results.

  • Provide Accountability: Stay motivated and consistent with your glute training.

If you're serious about growing your glutes, professional guidance can make a world of difference!



Ready to Grow Your Glutes?

Dumbbells are a powerful tool for glute development. Incorporate these 5 exercises into your routine, and you'll be on your way to achieving stronger, more sculpted glutes. For personalized training and expert advice, connect with a me online or in person to take your glute workouts to the next level.

Recent Posts

See All
voltage fusion wellness logo
  • Instagram
  • Facebook
  • TikTok
bottom of page