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Best Glutes Workouts With Dumbbells For Men

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About

Dumbbells, often celebrated for their adaptability, permit isolated weight distribution to each hand, enhancing stability and preventing over-compensation by either side.

By targeting the gluteal muscles—the prominent group around the hips integral to leg and hip movements—these exercises effectively promote lower body strength and stature.

Particular adjustments, considering the average male (5'10", 180 lbs, 35 years old), guide repetitions and weights, though these can be personalized based on individual capacities.

Incorporate practices that prioritize the buttock area, such as squats and hip thrusts, to achieve balanced and efficient results.

The 2 Best Glutes Exercises with Dumbbells for Men

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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
    22.5lbs
    2
    8reps
    22.5lbs
    3
    8reps
    22.5lbs
    Full Video & Instructions

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Best Glutes Workouts With Dumbbells For Men | Fitbod Workout Generator