Complete Glute Workout With Dumbbells To Do At Home

Complete Glute Workout With Dumbbells To Do At Home

Bros join gym for getting big chest and biceps while girls join gym to either get rid of belly fat or to get bigger and rounded glute.

Having a rounded glute gives you an awesome look no matter what’s your gender, if you’re not  training them you’re making a big mistake.

I made one glute workout that you can do at home with the dumbbells since a lot of people want to grow their glutes but don’t have access to glute ham raise and hip thrusters.

However, a pair of dumbbells and a glute band(optional) can get you awesome glutes.

Here’s the quick glute workout that you’re going to see in this article

  • Single Leg Hip Thrust: 3 sets of 8-15 reps
  • Deficit Reverse Lunge: 2 sets of 15 reps each side
  • Side Lying Hip Abduction: 2 sets of 20-30 reps
  • High Step Up: 3 sets of 10 reps each side

There is one more glute workout with the dumbbells which is included in the article, make sure to check it out, so you can do it on another glute training day.

Can You Grow Your Glutes With Dumbbells?

Before telling you exercises for glutes and workout, I want to clear one myth about glute growth.

Many people have doubts that they need fancy equipment for the glute growth, which is 💯% false.

You can grow any body part with or without dumbbells, plates or gym.

All you have to do is focus on improving your body weight exercises performance by adding different kinds of progressive overload techniques.

Even though you don’t have dumbbells or glute bands to do glute workout, you can perform body weight glute exercises which I mentioned below.

If you do them consistently with progressive overload and have adequate protein intake, you can easily grow your glutes.

Glute Exercises At Home

There are hundreds of amazing glute exercises, and it’s hard to choose the best one for your glute workout.

That’s why I made a list of upper and lower glutes exercises along with the body weight glute exercises.

P.S. Although I explain how to perform these exercises, anyone who wants to see the video version of it just click on the “VIDEO” at the bottom of instructions.

You may need some extra equipment for the body weight glute exercises.

Upper Glute Exercises

  1. Standing cable abduction

Instructions:

  • Stand tall with one shoulder next to the cable machine and your legs about shoulder-width apart. 
  • An ankle attachment should be placed around the ankle that’s farthest from the cable machine. 
  • Place one hand on your hips, while your other hand is securely positioned on the cable machine.
  • Raise the weighted leg out laterally as high as possible. Pause and then reverse the motion back to starting position.

Video

  1. Side lying hip abduction

Instructions:

  • Lie on your side on a mat/floor with your legs extended straight away from your body. 
  • Hold your feet together in neutral position and your lower arm bent and positioned under your head for support, while the upper arm rests upon your upper hip. 
  • Your hips and shoulder should be aligned vertically to the floor. Your head should be aligned with your spine.
  • Exhale and gently raise the upper leg off the lower leg while keeping the knee extended and the foot in a neutral position
  • Gently inhale and slowly return your raised leg to your starting position in a controlled manner. After completing your set, roll over and repeat with the opposite leg.

Video

  1. Lateral band walk

Instructions:

  • Fit a looped resistance band around your legs just above both knees, and stand with your feet together.
  • Keeping your back flat and abs engaged, push your hips back, bend your knees, and lower your body into a squat, shifting your weight toward your heels.
  • Maintain the squat as you simultaneously raise your hips several inches and step your right foot out to the right, then lower your hips fully.
  • Again raise your hips several inches as you bring your left foot together with your right, and lower again fully, maintaining tension in the band so that your knees don’t cave inward.
  • Repeat to the opposite side, alternating sides for reps. Perform equal reps on each side.

Video

Lower Glute Exercises

  • Squat
  • Lunge
  • Bulgarian Split Squat
  • Step Up
  • Deadlifts
  • or any exercise with Hinge and pull movements

Body Weight Glute Exercises

  1. Single leg hip thrust

Instructions:

  • Place your back against a bench or step, with one knee bent and that foot flat on the floor.
  • Raise your other leg and bend your knee so that your hip and knee form 90-degree angles.
  • Place the back of your elbows against the bench.
  • Pushing your knees out, squeeze your glutes and raise your hips until they’re in line with your torso.
  • Lower back down the starting position. That’s one rep.

Video

  1. High step up

Instructions:

  • Hold dumbbells in your hands or a barbell across your shoulders.
  • Step up with the right foot, pressing through the heel to straighten your right leg.
  • Bring the left foot to meet your right foot on top of the step.
  • Bend your right knee and step down with the left foot.
  • Bring the right foot down to meet the left foot on the ground. That’s one rep.

Video

  1. Frog Pump

Instructions:

  • Sit with your knees on the floor pointing outwards and your feet together. Your legs should make a diamond shape.
  • Lie back on the floor as you would for glute bridges
  • Squeezing your bum hard, lift your hips so that your body makes a straight line to your knees.
  • Lower your bum back down to the floor, and repeat.

Video

  1. Deficit Reverse Lunge

Instructions:

  • Begin with both feet on a step platform about hip-width apart and dumbbells in hand.
  • Step back with your right foot and lower yourself down so that your right knee almost touches the ground.
  • Come up out of the lunge and return to the starting position with both feet on platform. That’s one rep.

Video

  1. Bulgarian Split Squat

Instructions:

  • Stand roughly two feet in front of a sturdy bench or chair, your feet hip-distance apart, your core engaged, your shoulders back, and your chest and eyes pointing straight ahead.
  • Pick up your right foot and place it on the bench behind you. You can do this in one of two ways, and it may take several attempts before you decide which version you prefer. 
  • Engage your core and, with your chest high and eyes looking straight ahead, bend your left knee, allowing your right knee and ankle to naturally bend as you move through the downward phase of the exercise without taking on the load with your back leg. 
  • Press back to standing by pushing through your left foot and using your left quad and glute to power the upward phase of the exercise. Exhale as you press to standing.
  • Simply step your right foot off the bench or chair after completing a full set to one side. Make sure you keep things even by performing the same number of repetitions and sets to each side.That’s one rep.

Video

  1. Side lying Hip Raise

Instructions:

  • Lie on your side on the floor or on a mat, supporting your upper body on your elbow and forearm. Your forearm should be positioned perpendicular to your body, your elbow should be directly underneath your shoulder, and your feet should be stacked on top of one another.
  • Place your free hand on your hip.
  • Exhale as you raise your hip off the floor as high as possible by laterally flexing your spine and pushing down with your feet.
  • Inhale as you lower your hip to the floor. That’s one rep.

Video

  1. Extra range side lying hip abduction

Instructions:

  • Check out the Video of this Exercise

Video

  1. Single leg foot elevated glute bridge

Instructions:

  • Lie on your back with knees bent, feet shoulder-width apart and 12–16 inches from glutes. 
  • Lift your right leg so it’s straight up in the air at hip height with your foot flexed. Keeping your upper back on the floor, engage your glutes, drive through your left heel, and raise your hips off the ground until your knee, hips, and shoulders form a straight line. 
  • Keep your core engaged the entire time. Pause at the top, squeezing your glutes for one to two seconds. Then lower back down to the start. That’s one rep.

Video

  1. Spread eagle reverse hyper

Instructions:

  • Check out the Video of this Exercise

Video

  1. Quadruped leg swing

Instructions:

  • Check out the Video of this Exercise

Video

Complete Glute Workout to do At Home

I already give you all the exercises for glutes that you can do at home with or without dumbbells.

So you can follow this workout if you want or you can make one by yourself by taking inspiration from the below glute workout.

Workout 1

ExerciseSingle Leg Hip ThrustDeficit Reverse LungeSide Lying Hip AbductionHigh Step Up
Sets3223
Reps8-151520-3010

Workout 2

ExerciseGlute BridgeBulgarian Split SquatSide Lying Hip raiseDumbbell Deadlift
Sets3223
Reps8-151520-3010

P.S.S. Keep in mind that the sets and reps I wrote is random, you should change it as per your other body part workouts.

What’s NEXT

Now you know the best exercises that you can do for glutes at home and with or without dumbbells.

So if you decided to not follow my abovementioned glute workout, that’s fine, just make one for yourself from the list of glute exercises.

One last but important thing, don’t do too many glute exercises on one single day.

Doubts? Thoughts? Comments? Drop them Below!

Complete Glute Workout With Dumbbells To Do At Home

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