6 Best Dumbbell Exercises To Grow Your Glutes

Looking to grow your glutes? Below are 6 amazing exercises that will help you grow the glutes of your dreams!

1. Dumbbell Hip Thrusts

HOW TO HIP THRUST:

1. Sit with your shoulders and your back against a bench of a box (average of 16 inches in height)
2. Plant your feet in front of you so that they make a 90 degree angle when you rise your hips
3. Place the dumbbell on your hips
4. Bring your hips up until you form a 90 degree angle with your legs
5. Repeat this movement 10 times for 4 sets

TIP: keep your chin tucked and do not hyperextend at the top of the movement. Use a mat if the dumbbell causes a lot of pain

2. Bulgarian Split Squat

HOW TO BULGARIAN SPLIT SQUAT:

1. Grab a light dumbbell
2. Use a bench or box with a height of just below the knees
3. Stand facing away from the bench/box. Extend your leg behind you and place your toes on the bench.
4. Learn forwards slightly (hinge from the hips) for a deeper stretch in the glutes and lower your leg towards the floor. You will create a around 90 degree angle with the opposite leg.
5. And then come back up and repeat this movement 10 times per leg for 4 sets

TIP: if you struggle to balance, use a smaller bench/box

3. Dumbbell Romanian Deadlift

HOW TO ROMANIAN DEADLIFT:

1. Begin by standing with feet shoulder width apart and bend knees slightly
2. Making sure you have a slight bend in the knees, hinge your hips back while lowering the dumbbells just below knees
3. Once you feel a good stretch in your glutes and hamstrings, slowly bring your hips back to the starting position
4. Repeat this exercise 10 times for 4 sets

TIP: Keep chin tucked and make sure to keep your back straight. When hinging, imagine you are trying to close a door behind you with your glutes.

4. Goblet Squats

HOW TO GOBLET SQUAT:

1. Stand with your feet hip or shoulder-width apart, toes pointed straight ahead.
2. Hold the dumbbell with both hands and place it under chin
3. Send your hips back and bend your knees as you lower yourself while keeping your chest up
4. Drive through feet as you come back to your starting position
5. Repeat this exercise 10 times for 4 sets

TIP: Aim to keep your back straight during the movement

5. Reverse Lunges

HOW TO REVERSE LUNGE:

1. Start standing upright with one dumbbell in each hand
2. Begin to send your leg backwards while hinging slightly at the hips (hinging will create a deeper stretch in the glutes)
3. Once the knee is close to the floor, bring the leg back up
4. Repeat this exercise 10 times per leg for 4 sets

TIP: Don´t let the knee touch the ground.

6. Dumbbell Step Ups

HOW TO DO A STEP UP:

1. Start with a shoulder width foot stance
2. Grab a dumbbell in each hand and stand in front of a bench/box
3. Step up with your foot, pressing through the heel to straighten your leg
4. Once at the top of the movement, lower the leg back down to the floor
5. Repeat this exercise 10 times per leg for 4 sets

TIP: if you struggle to balance, hold on to a wall or a pole