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Category » 9-Minute Glute Workout With Dumbbells for a Round Butt

9-Minute Glute Workout With Dumbbells for a Round Butt

Are you looking for a quick and effective way to build muscle, burn fat, and shape your glutes? Look no further! This 9-minute glute workout with dumbbells is just what you need.

It’s guaranteed to help you tone up your butt while giving your whole body a fantastic cardio workout.

You’ll be burning calories and building strength in no time! Plus, the exercises can be done anywhere – at home or the gym – so there’s no excuse not to do them. So grab some weights and get ready to work those glutes into shape!

Dumbbell glute exercises for a rounder butt

Dumbbells should be among the first resources you turn to at home when you need to kickstart your fitness journey but don’t have the money or time for a gym membership.

Today, we have an ultra-effective routine for toning your booty with dumbbells. We will utilize single-joint and multi-joint exercises to ensure you get the most out of each exercise.

You must focus on stimulating your glutes during every set to experience maximum results!

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1) Dumbbell Squat

Dumbbell squats

This is a fun exercise to make your legs stronger. You can do it at home with some weights. The dumbbell squat is an exercise that moves a lot of weight, so it’s perfect for increasing lower body strength.

Technique

  1. Start standing with your trunk upright and feet slightly wider than hip-width apart. Grab a pair of dumbbells and hold them in front of your thighs, palms facing each other.
  2. Inhale as you squat down by pushing your hips back and bending at the knees until your hamstrings are parallel to the floor. Exhale as you drive through your heels to stand back up.
  3. Repeat this movement for 8-12 reps.

Pro Tip

For those seeking to maximize glute activation, widen your stance and descend lower into squats. This will put the greatest amount of strain on the glutes, forcing them to remain consistently active throughout each repetition.

2) Dumbbell Deadlifts

Dumbbell deadlifts

Instead of the traditional squat, this hip-centered exercise activates all the posterior chain muscles.

Technique

  1. Start standing with your feet hip-width apart and hold a pair of dumbbells in front of you.
  2. Inhale as you push your hips back, bending at the knees until your shins are parallel to the floor. Keep the weights close to your body as you descend by hinging at the hips.
  3. Exhale as you drive through your heels to stand back up.
  4. Repeat this movement for 8-12 reps.

Pro Tip

To maximize glute activation, widen your stance and descend lower into the deadlift. This will put the greatest amount of strain on the glutes, forcing them to remain consistently active throughout each repetition.

3) Dumbbell Lunges

Dumbbell lunges (Glute workout with dumbbells)

The dumbbell lunge is a unilateral exercise that targets the glutes, quads, and hamstrings.

Technique

  1. Start standing with your feet hip-width apart, holding a pair of dumbbells by your side.
  2. Inhale as you step one foot back and lower into a lunge position until the knee of your rear leg is almost touching the floor.
  3. Exhale as you drive through your front heel to stand back up.
  4. Repeat this movement for 8-12 reps on each leg.

Pro Tip

To maximize glute activation when performing lunges, take long strides forward so that there’s an equal weight distribution between both legs during each repetition. This ensures that your glutes stay engaged throughout the movement.

4) Dumbbell Glute Bridge

Dumbbell glute bridge

The glute bridge is an excellent exercise that increases core strength, hip mobility, and glute activation.

Technique

  1. Start lying on your back with your feet flat on the floor and your knees bent. Hold a pair of dumbbells in each hand and place them next to your hips.
  2. Inhale as you squeeze your glutes and drive through your heels to raise your hips off the floor until your body forms a straight line from shoulder to knees.
  3. Exhale as you slowly lower back down to the start position.
  4. Repeat this movement for 8-12 reps.

Pro Tip

To increase glute activation during this exercise, focus on squeezing your glutes together at the top of each repetition. This will ensure that your glutes stay active throughout the entire movement.

5) Hip Thrust With Dumbbells

Hip thrust with dumbbells

Hip thrusts are an excellent exercise for building lower body strength and stability. In addition, this variation allows you to add more weight than the traditional hip thrust, resulting in increased glute activation and muscle growth.

Technique

Start sitting with your back against a bench and feet flat on the floor. Place a pair of dumbbells across your hips and hold them firmly in place with both hands.

Inhale as you drive through your heels and use your glutes to lift your hips off the bench until your body forms a straight line from shoulder to knees.

Exhale as you slowly lower back down to the start position.

Repeat this movement for 8-12 reps.

Pro Tip

To maximize glute activation when performing hip thrusts, squeeze your glutes together at the top of each repetition. This will ensure that your glutes remain engaged throughout the entire movement.

6) Bulgarian Dumbbell Squat

Bulgarian dumbbell squats

The Bulgarian dumbbell squat is an advanced exercise that targets the glutes, quads, hamstrings, and core.

Technique

Start standing with one foot on a box or bench behind you and holding a pair of dumbbells by your side.

Inhale as you descend into a single-leg squat until the knee of your rear leg is almost touching the floor.

Exhale as you drive through your heel to stand back up.

Repeat this movement for 8-12 reps on each leg.

Pro Tip

Focus on pushing your hips forward at the top of each repetition to maximize glute activation when performing Bulgarian squats. This will ensure that your glutes stay active throughout the entire movement.

7) Reverse Lunges With Dumbbells

Reverse lunges

Reverse lunges are an excellent unilateral exercise that targets the glutes, quads, and hamstrings while also helping to increase hip mobility.

Technique

  1. Start standing with your feet hip-width apart, holding a pair of dumbbells by your side.
  2. Inhale as you step one foot back and lower into a reverse lunge until your front knee is at a 90-degree angle.
  3. Exhale as you drive through your floor to stand back up.
  4. Repeat this movement for 8-12 reps on each leg.

Pro Tip

To maximize glute activation during this exercise, focus on driving through the heel of your rear leg to stand back up. This will ensure that your glutes stay engaged throughout the entire movement.

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3 Glute workouts with dumbbells for a round buttock

To do these 3 routines, you should start with a short warm-up and then do 3 exercises with a rest of 30 seconds between sets and one minute between exercises. Finally, you should stretch for 3 minutes at the end of the routine.

Routine 1

  1. Warm-up: 5 Minutes
  2. Dumbbell squats: Sets 3 Reps 12-15
  3. Dumbbell deadlifts: Sets 3 Reps 12-15
  4. Lunges: Sets 3 Reps 12-15
  5. Stretching: 3 Minutes

Routine 2

  1. Warm-up: 5 Minutes
  2. Dumbbell Glute Bridge: Sets 3 Reps 12-15
  3. Hip-Thrust with dumbbells: Sets 3 Reps 12-15
  4. Bulgarian Dumbbell Squats: Sets 3 Reps 10-12
  5. Stretching: 3 Minutes

Routine 3

  1. Warm-up: 5 Minutes
  2. Reverse Lunges: Sets 3 Reps 12-15
  3. Dumbbell Squats: Sets 3 Reps 12-15
  4. Dumbbell Glute Bridges: Sets 12-15
  5. Stretching: 3 Minutes.

Pro Tip

To maximize glute activation for all these exercises, focus on squeezing your glutes together at the top of each repetition. This will ensure that your glutes stay active throughout the entire movement.

7 Additional Tips to Maximize your Results in a Glute Workout with Dumbbells

To secure that your next training session yields maximum results, apply the following fitness fundamentals to guarantee you gain the most from butt workouts.

1) Make sure you use proper form when performing exercises with dumbbells.

This is vital to maximizing your results, as improper form can reduce the exercise’s effectiveness and lead to injury. Start with lighter weights and focus on perfecting your form before increasing weight or intensity.

2) Warm up properly before beginning your glute workout with dumbbells.

Focus on dynamic movements that warm your muscles and activate them for the workout ahead, such as walking lunges, butt kicks, leg swings, and more. 

3) Use a combination of isolation exercises

Use a combination of isolation exercises (which target one muscle group) and compound exercises (which involve multiple muscle groups).

This will help ensure that all the muscles involved in glute work are activated and worked during each session. Examples of isolation exercises are single-leg hip thrusts or bridges; examples of compound exercises are any squat or lunge variation with a dumbbell held in each hand. 

4) Maintain a good posture

Maintain good posture throughout the workout to ensure that all areas work correctly. Avoid using momentum for every rep by controlling each movement from start to finish and squeezing at the top for optimal activation of the glutes without sacrificing form or safety. 

5) Increase intensity by mixing up your reps and sets

You don’t always have to stick to 3 sets of 10 reps! Play around with different combinations, such as pyramid sets, drop sets, or supersets, to challenge yourself and cause micro-tears in the muscle tissue for optimal growth and development over time. 

6) Don’t forget about rest days!

Giving your body time off will allow it to recover so it’s ready for more intense workouts. Conversely, not taking enough rest days will lead to burnout eventually if you’re constantly pushing yourself too hard without allowing adequate recovery time between sessions. 

7) Keep track of your progress

Finally, keep track of your progress regularly by noting down what weight you used during specific exercises as well as how many reps/sets you do per workout so you can easily see improvement over time – this will also help inform decisions regarding when it’s time to increase weight or intensity levels appropriately for maximum results from your glute workouts with dumbbells!

Bonus

If you want to take it to the next level, try adding a tempo or superset into your routine. Tempo training is a great way to maximize muscle growth by increasing time under tension while also working on coordination and balance.

For example, try performing 8-12 repetitions with 2 seconds per rep: 3-second eccentric (lowering phase), 0-second pause, and 2-second concentric (lifting phase).

Supersets are another great way to add an extra challenge to your glute workout. By performing two different exercises back-to-back with little rest in between, you can increase the intensity of your routine and achieve better results in less time.

For example, try supersetting one of the above exercises with a bodyweight exercise (like glute bridges or donkey kicks) for an intense but effective glute workout! Good luck!

Final words

You can maximize your glute workout with dumbbells by focusing on proper form, warm-up, good posture, and intensity. Keep track of your progress and throw in some tempo or superset moves for an extra challenge.

With perseverance and dedication, you’ll soon start seeing excellent results! Happy lifting!

DISCLAIMER: buildyourbody.org does not provide medical advice, examination, or diagnosis.

Medically reviewed and approved by Nataniel Josue M D.