The ONLY 3 Dumbbell Glute Exercises You Need (Bigger Butt)

By rjoachim | July 31, 2023
  1. Dumbbell Hip Thrusts

The dumbbell hip thrust is a great exercise for targeting all three glute muscles: the gluteus maximus, gluteus medius, and gluteus minimus. To do a dumbbell hip thrust, you’ll need a bench and two dumbbells. Lie down on the bench with your knees bent and your feet flat on the floor. Place the dumbbells on your hips and brace your core. Push your hips up off the bench until your body forms a straight line from your shoulders to your knees. Hold for a second, then lower your hips back down to the bench.

  1. Sumo Squats

The sumo squat is another great exercise for targeting the glutes. To do a sumo squat, stand with your feet wider than shoulder-width apart and your toes turned out slightly. Lower your body down until your thighs are parallel to the floor. Keep your back straight and your core engaged. Push back up to the starting position.

  1. Dumbbell Romanian Deadlifts

The dumbbell Romanian deadlift is a great exercise for targeting the hamstrings and glutes. To do a dumbbell Romanian deadlift, stand with your feet hip-width apart and hold a dumbbell in each hand. Bend at the hips and lower the dumbbells down towards the floor, keeping your back straight and your core engaged. Stop when the dumbbells are just below your knees. Push back up to the starting position.

These are just three of the many dumbbell glute exercises that you can do. To get the best results, it’s important to vary your exercises and gradually increase the weight as you get stronger. You should also focus on proper form to avoid injury.

Here are some additional tips for getting the most out of your dumbbell glute exercises:

  • Use a weight that is challenging but allows you to maintain good form.
  • Focus on squeezing your glutes at the top of each exercise.
  • Do 3 sets of 10-12 repetitions for each exercise.
  • Rest for 1-2 minutes between sets.
  • Eat a healthy diet and get enough sleep to support muscle growth.

With consistent effort, you’ll be well on your way to a bigger, stronger butt!

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