Do you want to know which dumbbell glute exercises will help your muscles grow? This guide is for you!
We’ll talk about the ten best workouts for all three parts of your gluteal muscles: the medius, maximus, and minimus. Not just our 3-day workout split, but any workout split can use most of these routines.
It is important to know that these movements can activate your glutes in different ways, depending on a number of factors. Some of these are foot placement, hip angle, knee flexion (bend), range of motion, and the link between the mind and the muscles.
In this guide, we’ll talk about the details of how to do each exercise correctly, including where to stand and how to hold yourself. You’ll learn how to work your gluteus, also known as your “glutes,” to get the best benefits.
We’ll show you how to precisely work out your glutes by giving you step-by-step steps and important tips.
7 Best Dumbbell Glute Exercises
This guide will show you how to use dumbbells to build and shape your hips, no matter how much you know about going to the gym. Find out how to change the way you work out your glutes and get the results you want by reading on.
1.Dumbbell Romanian Deadlift
The weights If you do it right, the Romanian deadlift is a great way to work your gluteal muscles. The main muscles this exercise works are the gluteus medius and maximus, which are in the middle and upper parts of your bum.
It also works your hamstrings, which makes your legs stronger and more defined.
Looked at how different types of deadlifts affect muscle activity. A 46.88% activity of the gluteus maximus was seen in Romanian deadlifts. This strong activation shows that RDLs target and strengthen the glutes successfully.
It’s important to connect your mind and muscles in order to do this exercise properly and work your glutes. To improve your skill, you should do this exercise slowly so that you can pay attention to every part of the move.
2.Dumbbell Bulgarian Split Squat
The weights The Bulgarian split squat is a good way to work out your glutes, quads, and hamstrings all at the same time. When you do unilateral workouts, you work out the muscles in one leg at a time.
The middle gluteus muscle is activated 46.5% of the time during Bulgarian squats, showing that they work the upper part of the booty. This practice helps make the behind look defined and perky, which is what many people call a “booty shelf.”
To work the hips more than the quads, you should lean forward. When you stand at this angle, your buttocks have to work harder.
Pay attention to how your hips work as you do the move, especially when you push back up to the starting position. This exercise helps build muscle symmetry and improves balance, stability, and lower body power.
Also See:7 Must-Try Gluteus Minimus Exercises To Sculpt Your Glutes 2024
3.Dumbbell Split Squat
Dumbbell split squats are a slightly easier version of the Bulgarian split squats we talked about earlier. They have the same benefits but are easier on your balance. This exercise works the hips, quadriceps, and hamstrings. It also makes the lower body stronger and more stable.
The split squat exercise works the gluteus maximus and gluteus medius well, which helps you look round and firm. For beginners or people who want to get better at their form before moving on to the elevated version, this is a great choice.
Leaning your torso slightly forward during the action will help your glutes work better. This change changes the focus from the quads to the glutes, which makes the exercise better for growing a booty.
4.Dumbbell Step Up
Doing step-ups with dumbbells is another great way to work your glutes and make them bigger and more defined. Step-ups work a lot of muscles, but the main ones they work are the gluteus maximus and medius.
Step-ups are also great because they help keep your body stable by working your back and core muscles. This exercise is very helpful because it can help your glutes get bigger and your lower body become stronger and more stable generally.
You can focus on activating your glutes by changing the height of the step and how you stand. A higher step usually makes your glutes work harder, which makes it a good exercise for people of all fitness levels.
5.Dumbbell Single Leg Romanian Deadlift
The dumbbell with one leg To work your glutes, the Romanian deadlift is another great workout. This is a more difficult version of the regular RDL. It works your glutes more on each side and can be hard to balance.
This practice works the core muscles and the gluteus maximus, medius, and hamstrings.
Compared to regular RDLs, this version makes it more important to focus on each leg’s strength and stability because it is only done on one side. This exercise is very useful because it strengthens the glutes, boosts proprioception (body awareness), and improves balance.
6.Dumbbell Walking Lunges
Walking lunges with dumbbells are a dynamic workout that work the glutes, quadriceps, and hamstrings well. One foot goes forward first, and then the other foot comes up next to it.
This is called a dumbbell walking lunge. How much you work your glutes depends on how long your step is.
Walking lunges work a lot of muscles at once, which is a great way to build strength in the legs. Studies show that exercises for the lower body use more energy than exercises for the upper body.
This higher energy use suggests that walking lunges can help burn a lot of calories, which makes them good for eliminating fat.
7.Dumbbell Deadlift
There are many great weightlifting exercises that can help your glutes get stronger. The deadlift is one of the best. The gluteus maximus is the biggest muscle in your buttocks, and this move is mostly for that muscle.
The stomach, lower back, and hamstrings are also worked out.
Dumbbell deadlifts work the gluteus maximus at a level that is about 95% of its full voluntary contraction. Because they work so many muscles at once, deadlifts are great for growing and shaping the glutes.
Even though these studies used barbells, the effects of dumbbell deadlifts are likely the same because they use the same movement pattern.