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Best Beginner Glutes Workouts With Dumbbells

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About

This workout is designed to strengthen and sculpt the glutes, the muscles located at the back of your hips that play a critical role in lower body movement.

Using dumbbells, a versatile piece of equipment that enables unilateral exercises, enhances stability and promotes balanced muscular development.

Tailored for beginners with less than a year of experience, the exercises are straightforward, utilizing manageable weights to prioritize mastering the correct form while ensuring safety.

The glute-focused drills include foundational movements such as squats, deadlifts, and hip thrusts, emphasizing effective engagement.

By integrating dumbbell variations, participants can further recruit core stabilization for improved results in buttock development.

The 2 Best Beginner Glutes Exercises with Dumbbells

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Dumbbell Glute Bridge

    Dumbbell Glute Bridge demonstration video — proper form for this exercise.
    SETS LOGGED
    791,388
    Glutes Strength
    85 mScore
    Glutes
    Photo of Dumbbells
    Dumbbells

    The Dumbbell Glute Bridge adds weight to the classic Glute Bridge, making it a more challenging exercise that focuses on strengthening your glutes. By placing a dumbbell on your hips, you increase resistance to enhance your workout.

    How to do it

    1. Lie on your back with your feet flat on the ground, about shoulder-width apart.
    2. Hold a dumbbell with both hands on your hips.
    3. Lift your hips by pushing through your heels until your body forms a straight line from shoulders to knees.
    4. Hold this position and engage your glutes throughout the exercise.
    5. Keep your shoulders and feet on the floor.
    Full Video & Instructions

  • 2. Dumbbell Hip Thrust

    Dumbbell Hip Thrust demonstration video — proper form for this exercise.
    SETS LOGGED
    787,639
    Glutes Strength
    96 mScore
    Glutes
    Photo of Dumbbells
    Dumbbells

    The Dumbbell Hip Thrust is a challenging exercise that targets your glutes and hamstrings. By adding a dumbbell for resistance, you can enhance the effectiveness of this exercise beyond the typical bodyweight version.

    How to do it

    1. Lie on your back with your feet flat on the ground, about 6 inches from your glutes.
    2. Hold a dumbbell with both hands over your hips.
    3. Squeeze your glutes and push your heels into the ground to lift your hips.
    4. Keep your hips in line with your shoulders and knees and hold for a moment.
    5. Lower your hips back down to the starting position while keeping tension in your glutes.
    6. Ensure your feet and shoulders stay on the floor throughout the movement.
    Sets, Reps, Weight
    1
    8reps
    20lbs
    2
    8reps
    20lbs
    3
    8reps
    20lbs
    Full Video & Instructions

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Alternative Beginner Glutes Workouts

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