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7 Dumbbell Exercises That Work Your Butt

Posted on March 07 2019

 

If you want to try doing your butt workouts with dumbbells, here are some exercises you can try. All of these moves target your glutes, but you'll also work plenty of other muscles in your lower body and your core as you do them. After all, your butt is connected to both your core and your legs, so it's pretty hard to work without involving some of its neighbors.

For these moves, try starting with a medium-weight set of dumbbells, like 8-10 pounds, and increasing the weight as your get stronger. Incorporate a few of these dumbbell butt exercises into your usual routine, or pick four or five to create your own circuit. Try starting with 2 to 3 sets of 8 to 12 reps for each one.

 

1. Suitcase Squat

  • Stand with your feet about shoulder-width apart. Hold a dumbbell in each hand with your arms resting along the sides of your legs, palms facing in. This is the starting position.
  • Bend your knees and push your hips back as you lower down into a squat.
  • Drive through your heels to return to standing and squeeze your glutes at the top. That's 1 rep.

 

2. Front Squat

  • Stand with your feet about shoulder-width apart. Hold a weight in each hand and rest them on the tops of your shoulders with your palms facing in toward each other and your elbows bent. This is the starting position.

  • Bend your knees and push your hips back as you lower down into a squat.
  • Drive through your heels to return to standing and squeeze your glutes at the top. That's 1 rep.

 

3. Deadlift

  • Stand with your feet hip-width apart, knees slightly bent, and your arms relaxed by the front of your quads with a dumbbell in each hand. This is the starting position.
  • Hinge forward at your hips and bend your knees slightly as you push your butt way back and keep your back flat. Slowly lower the weight along your shins. Your torso should be almost parallel to the floor.
  • Keeping your core tight, push through your heels to stand up straight and return to the starting position. Keep the weight close to your shins as you pull.
  • Pause at the top and squeeze your butt. That's 1 rep.

 

4. Forward Lunge

  • Start standing with your feet shoulder-width apart. Hold a dumbbell in each hand with your arms resting along the sides of your legs, palms facing in. This is the starting position.
  • Step forward (about 2 feet) with your right foot, and plant it firmly on the ground.

  • Bend both knees to create two 90-degree angles with your legs.
  • In this positioning, your shoulders should be above your hips and your chest should be upright (a slight forward torso lean is OK, as long as your back is flat and not arched or rounded forward). Your right shin should be perpendicular to the floor and your right knee should be stacked above your right ankle. Your butt and core should be engaged.
  • Push through your right foot to return to standing. That's 1 rep.
  • Do all your reps on one side, then repeat with the other leg.

 

5. Reverse Lunge

  • Start standing with your feet shoulder-width apart. Put your hands on your hips (as pictured) or behind your head.
  • Step back (about 2 feet) with your right foot, landing on the ball of your right foot and keeping your heel off the ground.
  • Bend both knees to create two 90-degree angles with your legs.
  • In this positioning, your shoulders should be above your hips and your chest should be upright (a slight forward torso lean is OK, as long as your back is flat and not arched or rounded forward). Your left shin should be perpendicular to the floor and your left knee should be stacked above your right ankle. Your butt and core should be engaged.

  • Push through the heel of your left foot to return to standing. That's 1 rep.
  • Do all your reps on one side, then repeat with the other leg.

 

6. Curtsy Lunge With Kick

  • Stand with your feet shoulder-width apart. Hold a weight in each hand and rest them on the tops of your shoulders with your palms facing in toward each other and your elbows bent. This is the starting position.
  • Step your right foot diagonally behind you and lower your right knee until it almost touches the ground. Your front knee should bend to about 90 degrees.
  • Push through your left heel to stand back up and straighten your left leg. As you return to standing, kick your right leg out to the right side. That's 1 rep.
  • Move immediately into the next rep. Complete all your reps on one side and then repeat on the other side.

 

7. Lateral Lunge

  • Stand with your feet hip-width apart. Hold a weight in each hand and rest them on the tops of your shoulders with your palms facing in toward each other and your elbows bent. This is the starting position.

  • Take a big step out to the right. Bend your right knee, hinge forward at the hips, and sit your butt back to lower into a lateral lunge. Keep your chest lifted and core engaged, and make sure your knee doesn't move forward beyond your toes.
  • Push through your right heel to return to the starting position. That's 1 rep.
  • Do all of your reps on one side, and then repeat on the other side.

 

Author: Self


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