The glutes are a muscle group that is often the last to be targeted by a fitness routine. The best dumbbell glute exercises include squats, deadlifts, lunges, and hip thrusts.
With the help of dumbbells, you can target your glutes in a whole new way. The best part is that you will be able to do it without having to put in that much extra effort.
In this article, we have discussed the most effective dumbbell glute exercises that you can use to tone your butt and build stronger legs.
Best Dumbbell Glute Exercises
The best exercises for your glutes are the ones that focus on using your hips to create power.
Dumbbell squats, dumbbell lunges, and dumbbell deadlifts are great examples of these types of exercises.
If you want to know how to build a butt with dumbbells, use these seven exercises as a resource.
It will show you how to target your glutes the right way with the right exercise for each muscle group.
1- Dumbbell Deadlift
Dumbbell deadlift is an effective exercise for beginners who are looking to build their muscles in the glute region. It works well for women and men alike.
The dumbbell deadlift is one exercise that can be done anywhere without any equipment or a gym. The exercise will work your hamstrings, glutes, quads, and back muscles.
This exercise will also help to strengthen your spine and improve balance.
- There are many variations of this exercise, but the best way to do it is to use a staggered stance with a neutral grip.
- The stance should be shoulder-width apart, with the feet slightly wider than the shoulders.
- You should be in a position where you can maintain balance throughout the movement and then extend your hips and knees to lower yourself in a straight line until both arms reach your ankles.
- When completed correctly, you should be in a hanging “dead” position with your arms extended in a straight line from your body.
- Repeat 10-12 times.
2- Sumo Squat
Sumo squats are a great exercise for developing stronger glutes. This is because it forces you to use your glutes to stabilize your body while performing the movement.
This exercise will help you to prevent injury and improve overall athletic performance.
It can also help you maintain good posture and form when performing other exercises, such as deadlifts or lunges.
Sumo squat variations are very effective in building strength, specifically the strength of the glute muscles.
- Stand with your feet wider than shoulder-width apart and toes pointed out slightly (about 30 degrees).
- Now bend your knees and lower your butt to just above the floor. Your back should remain straight throughout the movement.
- Now push yourself up by driving through your heels and pressing out through your toes.
3- Weighted Glute Bridge
Weighted glute bridges are one of the best dumbbell glute exercises for targeting your butt. It is a great way to work out your glutes, hamstrings, calves, and quads.
This move is also good for building strong muscles in your lower body.
The dumbbell weight sits on the back of your hips during the exercise as you lean forward with your weight on your forearms or hands.
You can also use a barbell for this exercise if you prefer – just make sure that the bar is high enough so that you can keep your balance.
4- Weighted Donkey Kick
Weighted donkey kicks are a great way to work the glutes and legs. This move is an effective way to build up your legs and learn how to do them properly.
Weighted donkey kicks are a type of dumbbell glute exercise that you can do while standing up.
They help improve your lower back and knee health by strengthening the muscles involved, such as the gluteus maximus, hamstring, and quadriceps.
They also work on balance by activating other smaller muscle groups in the body.
With a weighted donkey kick, you get all the benefits of using dumbbells without worrying about any extra weight pulling on your joints.
5- Single-leg Deadlift
The single-leg deadlift is a great exercise for strengthening your glutes and hamstrings.
It’s a safe and effective way to build up the muscles in your lower back and pelvis while working on mobility in your hips and improving posture.
The single-leg deadlift is an exercise that will give you a lot of benefits without much risk. It can help improve balance, stability, power, coordination, control of movement, joint stability, joint range of motion.
In this variation, you hold a dumbbell or kettlebell in each hand and place your feet about shoulder-width apart on a step with your left foot forward.
From there, you lower yourself down by bending both legs at a 90-degree angle and then straightening them out as you push with your left leg to raise back up.
6- Forward Lunge
The forward lunge is a great exercise for the glutes. Plus, it’s simple to perform and doesn’t require any equipment.
The forward lunge allows you to work your glutes and hamstrings while targeting the quads, back, and core muscles as well. It helps increase mobility in your hips and correct postural imbalances.
Forward lunges are best done by holding onto a dumbbell with both hands at your sides or one hand on each side of a cable machine or barbell.
To do this lunge correctly, take a big step forward with one foot without letting the knee bend past 90 degrees.
Then use that same foot to push off into the lunge position while returning back to the standing position with your foot planted firmly on the floor in front of you.
7- Suitcase Squat
A suitcase squat is a great exercise that will work your butt, hamstrings, and quads.
The suitcase squat can be used as a warm-up or as a finisher to your leg workout. In this type of squat you hold the weight by placing it on one foot and the other on the case.
The movements are very similar to a traditional squat, but it’s easier to keep your balance when performing this movement.
My conclusion is that dumbbell glute exercises are the best way to build glutes. Although many people may not consider this exercise to be the best, it will do wonders for anyone who wants to increase their glutes naturally.
However, there are different ways to do these exercises and some techniques may help you more than others.
I believe that doing these exercises with dumbbells will help you build your glutes in a much easier way than other methods, as they allow you to apply more weight to them.
I’ve always been passionate about health and fitness, whether it’s working out at the gym, going for a run before work, or even competing in a half-ironman triathlon. PineappleFit was born out of a desire to share our experience and passion for fitness with others.