dumbbell exercises for glutes

5 Best Dumbbell Glutes Exercises for Lower Body Strength

Follow along these workouts for a strong lower body

If you want to strengthen your lower body, dumbbell glutes exercises can help.

A key part of exercising is using the right resistance depending on your goal. That’s where dumbbell exercises come in handy.

Dumbbell exercises add the needed level of resistance. 


This is especially important for the three main gluteal muscles:

  • Gluteus Maximus (this takes a bigger percentage of the butt as it is the biggest muscle)
  • The gluteus medius
  • Gluteus minimus

The best dumbbell workouts for glutes are versatile and engage your muscles from different ranges of motion.

In this post, we’ll discuss the best dumbbell glutes exercises to add to your workout routine.

Let’s dive in.

1. Dumbbell deadlift

This dumbbell glutes exercise focuses on your gluteus maximus, core, quadriceps, and hamstrings. 

Here’s how to do it:

  • Stand straight up as you separate your legs a few inches apart.
  • Place your hands in front of your hips while you hold a dumbbell in each hand. Curve your knees outward.
  • Maintain a straight back as you hinge your hips in front and curve your knees as you push out your butt.
  • Lower the dumbbells in the direction of the floor. At the same time keep your torso maintains a parallel position to the ground.
  • Straighten up as you stand up to get back to your premier position. Remember to have the dumbbells near to your shins as you do this.
  • Wait for a few seconds and squeeze your glutes.
  • Repeat the same process for a few minutes.

2. Walking dumbbell lunge

The walking dumbbell lunge focuses on your quads, glutes, and hamstring. 

Here’s how to do it:

  • As you begin, use light dumbbells on each side.
  • Stand with your feet a few inches apart and hold your dumbbells in your hands while they rest on the sides of your hips.
  • Let out your left leg to create a lunge and let your back remain straight while you keep your torso upright as you do your lunge.
  • Allow your left knee to be directly above the left ankle.
  • Let your right knee linger slightly above the ground.
  • Move forward by stepping on your right foot and repeat the steps using the right foot.

Repeat the procedure for a few minutes.

3. Dumbbell step-up

This is one of my favorite dumbbell exercises for the glutes.

You’ll need a raised platform or surface area. For example a bench, staircase, or steady sofa.

Here’s how to do it:

  • Place your left foot on the raised platform as you carry your dumbbells in each hand.
  • Move your body up such that you make an angle slightly above ninety degrees with your left knee.
  • Maintain the position for a while.
  • Put your right foot back on the ground and do the procedure again.
  • Switch sides and repeat the procedure.

4. Reverse lunge

This dumbbell exercise for glutes targets the gluteus maximus. It also works your core and quadriceps. 

Here’s how to do it:

  • Stand in an upright position as you hold your weights in your hands. Your palms should point inside as you put your arms on the sides of your hips.
  • Move your left foot two steps backward and rest on its ball while you don’t let the heel touch the ground.
  • Make right-angle degrees with your knees by curving them both.
  • Keep a straight back as well as your other body parts. Remember to closely involve your butt and core.
  • Get back to the standing position and redo the whole process again.
  • Change sides and redo all the steps.

5. Weighted donkey kick

Of all the best dumbbell exercises we’ll discuss, this workout is one of the more complex ones.

This glutes exercise targets the greatest part of your three glutes muscles. 


Here’s how to do it:

  • Stand up in a straight position while you let your hands hold your weights on each side of your body.
  • Put your dumbbell which is in the right hand inside the fold of your right leg and bend your right knee to fully press your dumbbell.
  • The rest of your body should remain in a straight position as you bring up your right leg back and press your glutes.
  • Let your leg rest back on the ground and go over the process again.
  • Redo the whole steps using the other side.


As you do all these dumbbell glutes workouts, there are a few things to keep in mind.

It’s crucial to maintain a stable torso. And also make sure your weight is distributed fairly as you do the glutes exercises. 

Also, you can always select a certain dumbbell glute exercise that works best for you.


Don’t be afraid to start small and with one exercise. Or, you can alternate between these exercises.

Moreover, just like any exercise, it will take time before you get results. 

If you are not patient, you’ll push yourself to overdo the exercises. You might find yourself quitting at an early stage. 

That’s why it’s advised to be easy on yourself as you do the exercises.