If you’re looking to build or tone your glutes, you may want to consider giving them a little extra focus during your weekly resistance training.
And, regardless of the exercise equipment you have available to you, you can always build an excellent glute-focused workout.
In this article, we will show how to do just that using only a set of dumbbells.
The dumbbell glute workout below can be used as a standalone workout day or added to the main workouts of your workout routine.
While writing the workout, I considered exercises I would personally use to build my glute muscles. However, it is simply a template and will need to be modified to meet your own individual needs and abilities.
Dumbbell Only Glute Workout Overview
There are several reasons why you may want to consider adding extra glute work to your workout routines.
For starters, the glutes are the foundation of the lower body. They help with stability and with generating power during strength exercises.
For both men and women, they are also an attractive muscle group that draws the human eye for biological reproductive reasons.
So, whether your goals are more strength-based or aesthetic-based, there’s good reason to add glute workouts to whatever workout split you are performing.
This particular glute workout will assume all you have available to use is a set of adjustable dumbbells. It combines mostly dumbbell exercises with a couple of bodyweight only exercises. It is also assuming that you are utilizing a workout split that builds the rest of your body.
Dumbbell Only Glute Workout
| Exercises | Set Range | Rep Range |
| Dumbbell Glute Bridge | 3-5 | 6-12 |
| Dumbbell Good Morning | 3-5 | 6-12 |
| Dumbbell Fire Hydrant | 3-4 | 12-20 Each |
| Side Lying Leg Raises | 2-3 | 12-20 Each |
| Glute Bridge Holds | 2-3 | 45-120 Seconds |
Final Thoughts on The Best Dumbbell Only Glute Workout
Training the glutes can be fun for both men and women. Glute pumps are unreal and striving to build stronger, more aesthetic glutes can contribute to getting stronger at other exercises while also making you more attractive to potential mates.
The dumbbell glute workout above attempts to train all the muscle groups associated with the gluteal complex of muscles. As a result, it contains several movements that target a variety of large and small muscle groups around your hips and buttocks.
Rest periods will vary based on individual preferences and which exercise you are performing. For heavier weighted exercises, it is recommended to rest for 90-120 seconds. For lighter weighted exercises, rest should be shorter with the recommended duration about 30-60 seconds.
A dumbbell only glute workout day can be added to most dumbbell only workout splits.
If you have any questions regarding glute workouts or dumbbell only exercises, please feel free to leave a comment below.