GROW Your GLUTES Using ONLY Dumbbells!
Today’s blog is the first in a series of four blogs & YouTube videos teaching you to GROW your GLUTES – today I’ll show you how to GROW your glutes using ONLY Dumbbells! Yay!
The second one will be a beginner’s home workout with no equipment.
The third one is going to be an advanced home workout with no equipment.
And then the fourth and last one is going to be a band only glute workout.
So make sure you check in every Wednesday for the next four weeks to learn all my tips and tricks for growing your glutes at home or with minimal equipment!
These exercises are perfect if you have limited equipment available or if you find yourself in a busy gym. No matter how busy it is in there, there’s always going to be some dumbbells available! Just grab a pair, find a free spot and smash out these 5 exercises to secure a great booty pump. Let’s grow those glutes!
In this blog, I’m going to show you five different exercises that will help you grow your glutes using only dumbbells! I recommend doing between 10 and 20 repetitions of each exercise and three to four sets for a full glute workout. Or you can just do a single round as a part of your other glute training.
Exercise 1: Dumbbell Staggered Stance Romanian Deadlift Exercise
This exercise is similar to a regular Romanian deadlift, except you have most of the weight on one leg. Begin with your feet in a staggered stance, placing one foot a foot-length behind the other, balancing only on your toes on the back leg. As you hinge your hips and bend forward, keeping your spine straight, you should feel a stretch on the back of the front leg.
Exercise 2: Dumbbell Curtsy Lunge
Standing with feet together, step one foot backward and sideways across and behind your other leg, bend down into a lunge, then push back up to standing with your front leg before you switch legs and repeat on the other side.
Exercise 3: Goblet Side Walk & Squat
Begin standing with both feet together, then step sideways with one foot and squat down into a deep squat, keeping your chest up and your shoulders back. Then stand up, bring the other foot with you, and repeat. I recommend doing 10 steps one way and then doing 10 steps the other way. If you don’t have enough space to do that, just do one step to the side, step back to the middle, and then switch sides.
Exercise 4: Goblet Squat Pulses
Hold dumbbell close to your chest and squat down into a deep squat. From here, lift a few centimeters up and squat back down, keeping constant tension on your glutes. I recommend doing at least 20 repetitions of this exercise regardless of the weight. Of course, it all depends on your fitness level, but you should make sure you feel a good burn in your glutes before standing up.
Exercise 5: Dumbbell Glute Kickback
Begin on all fours with your hands under your shoulders and knees under your hips. Arch your spine and engage your core. Hold the weight in the crease of your knee. Keeping your knee bent throughout the whole exercise, lift your foot towards the ceiling and squeeze your glute at the top of the movement. Make sure you keep your hips as straight as possible, don’t tilt your hips to one side to lift higher. Focus on the glute squeeze!
Video: GROW Your GLUTES Using ONLY Dumbbells
If you want to see exactly how I do the exercises including more detailed instructions and guidance, watch my video YouTube where I take you through all five exercises to grow your glutes using only dumbbells.