Curated collection
dumbbells glutes exercises
This collection prioritizes movements that train glutes with dumbbells. Choose exercises that fit your experience, use controlled reps, and turn the list into a timed routine when you are ready.
squat
beginner
Dumbbell Squat
quads · glutes
120s restsquat
intermediate
Dumbbell Front Squat
quads
120s restsquat
beginner
Dumbbell Goblet Squat
quads · glutes
90s resthinge
beginner
Dumbbell Romanian Deadlift
hamstrings · glutes
120s resthinge
intermediate
Dumbbell Deadlift
glutes · hamstrings
120s restextension
beginner
Dumbbell Hip Thrust
glutes
90s restextension
beginner
Dumbbell Glute Bridge
glutes
90s restlunge
beginner
Dumbbell Reverse Lunge
glutes · quads
90s restlunge
beginner
Dumbbell Split Squat
quads · glutes
90s restlunge
beginner
Dumbbell Step-Up
glutes · quads
90s restconditioning
intermediate
Dumbbell Thruster
quads · glutes · front-delts
120s restTurn these exercises into a routine.
Get a balanced plan that fits the time you have.