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Best Glutes Workouts With Dumbbells For Women

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About

Dumbbells serve as an essential and versatile piece of workout equipment, allowing each hand to carry weight independently, promoting stability and preventing dominance of one side.

These exercises, tailored towards women of average metrics (5’5”, 140 lbs, 34 years old), emphasize effective muscle engagement while accommodating individual differences in strength levels.

Targeting the glutes, a crucial muscle group around the hip area responsible for lower body movement and stabilization, this workout leverages movements like squats and hip thrusts to enhance strength and tone.

Incorporating these practices contributes to a well-rounded fitness routine for achieving buttock muscle development.

The 2 Best Glutes Exercises with Dumbbells for Women

Ranked By

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
    17.5lbs
    2
    8reps
    17.5lbs
    3
    8reps
    17.5lbs
    Full Video & Instructions

Alternative Workouts

Alternative Workouts with Dumbbells for Women

Alternative Glutes Workouts for Women