Build Your Best Butt With This 20-Minute Dumbbell Workout

By Jaime Osnato

September 29, 2019

Odds are you use dumbbells for your upper-body workouts, but they’re also super handy for lower-body moves, too. Sure, doing squats and lunges with your body weight is an easy and effective way to target your glutes, but adding dumbbells into the mix challenges your body in new ways and ramps up the intensity.

The result? You’ll get stronger over time and build leaner, meaner glutes (hello, booty gains!). Ready to whip that butt into shape? Here’s a quick dumbbell workout that’ll set your cheeks on fire.

Try This 20-Minute Dumbbell Butt Workout

This booty-building workout — designed by Geoff Tripp, CSCS, certified personal trainer and head of fitness at Trainiac —is guaranteed to sculpt your buns whether you’re a beginner or an advanced exerciser.

Start with a set of medium-weight dumbbells and increase the weight as you grow stronger.

Warm-Up

Do: Three to five minutes of dynamic stretchesto loosen up your legs and hips.

The Workout

Do: Each of the following exercises for 10 reps per side (as indicated). Repeat the circuit two times total, resting 30 seconds in between each move and 60 seconds in between rounds.

  • Single-leg glute bridge
  • Front squat to press
  • Sumo stance deadlift
  • Split squat
  • Single-leg Romanian deadlift
  • Lateral lunge
  • Single-leg hip thruster

Move 1: Dumbbell Single-Leg Glute Bridge

  1. Lie on your back with your knees bent to 90 degrees.
  2. Place one dumbbell over the hip bone of your right leg. Lift the left leg off the ground.
  3. Drive through your heel to lift your hips up into a glute bridge and squeeze your glutes at the top.
  4. Slowly lower your hips to the ground.
  5. Continue for 10 reps and repeat on opposite leg.

Move 2: Front Squat to Press

  1. Stand with your feet shoulder-width apart. Hold a dumbbell in each hand and rest them on the tops of your shoulders with your palms facing in.
  2. Slowly bend your knees and sit back into a squat position.
  3. Push through your heels and drive out of your squat into a standing position as you press the weights overhead.
  4. Lower the dumbbells back to your shoulders.

Move 3: Dumbbell Sumo Stance Deadlift

  1. Stand with your feet several feet apart and toes turned out slightly. Hold a dumbbell (your heaviest) in each hand between your legs.
  2. Hinge forward at your hips and slightly bend your knees to lower the weight toward the floor.
  3. Keep your back flat and drive through your feet to lift the weight.
  4. Stand up tall and extend your hips as you squeeze your glutes.

Move 4: Dumbbell Split Squat

  1. Hold a dumbbell in each hand and step one leg back (about two feet) into a lunge position. 
  2. Place equal pressure on both feet and slowly lower, bending until your back knee and front knee are at 90 degrees. 
  3. Drive through the ball of your back foot and the heel of your front foot to stand.
  4. Continue for 10 reps and repeat on opposite leg.

Move 5: Dumbbell Single-Leg Romanian Deadlift

  1. Stand with your feet together, holding a light to medium weight in each hand at your sides.
  2. Shift your weight onto one leg while keeping a slight bend in your knee.
  3. Keep your back flat and dumbbells close to your body as you hinge forward on your working leg.
  4. Raise your other leg behind you and keep it straight.
  5. Lower the weights toward the ground, maintaining a flat back.
  6. Once your body is parallel with the floor, drive through your working leg using your glute and hamstring to stand back up.
  7. Continue for 10 reps and repeat on opposite leg.

Move 6: Dumbbell Lateral Lunge

  1. Stand with your feet together, holding a weight in each hand at your sides.
  2. Take a large step to one side. Bend your knee and push your hips back as you lower into a side lunge. Make sure both feet point straight ahead.
  3. Drive off your bent leg and return to the starting position.
  4. Continue for 10 reps, then repeat on opposite leg.

Move 7: Dumbbell Single Leg Hip Thruster

  1. Sit on the ground with your back to a bench. Place one heavy dumbbell in your lap and hold it in place.
  2. Keep your gaze on your knees and pick your hips up off the ground, so your upper back is resting on the bench (you may need to walk your feet forward slightly). 
  3. Lift one leg and shift your weight onto your working leg.
  4. Slowly lower your hips to the ground, then drive through your heel, using your glutes to lift yourself up.
  5. Continue for 10 reps, then repeat on opposite leg.

Cooldown

Do: Five to 10 minutes of walking and static stretches, holding each stretch for 30 seconds.

Try this best butt exercises and let me know how it works for you. Contact me if you have any questions. Make it a great day!!!

Philip “FitGuy46”

Published by FitGuy46

Hi I’m a recent grad from NASM. I am a Certified Personal Trainer. I specialize in fitness assessment, program design and weight training. I want to help people who have had difficulties in the past incorporating fitness as a lifetime goal. My desire is to help potential clients see fitness as a lifetime endeavor. My philosophy is that fitness should be sustainable and a lifelong goal. My plan as a fitness coach is to teach my clients to make and incorporate fitness as a permanent part of their lives to be engaging, and for the outcome to continuously be revolving into a better physical shape. Make it a GREAT DAY!!! Philip “FitGuy46”

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