Home glute exercises to sculpt and strengthen the butt and hamstrings. Looking to strengthen your glutes and hamstrings from the comfort of your own home? Discover a variety of effective exercises that target these muscle groups, helping you build strength, improve posture, and enhance athletic performance.
At home glute workout with dumbbells
There are several effective glute workouts you can do at home with dumbbells. Here are some exercises that target your glutes:
- Dumbbell Sumo Squats:
- Stand with your feet wider than shoulder-width apart, toes pointing outwards.
- Hold a dumbbell with both hands in front of your body.
- Lower your body into a squat, keeping your back straight and chest up.
- Push through your heels to stand back up.
- Repeat for the desired number of repetitions.
- Dumbbell Romanian Deadlifts:
- Hold a dumbbell in each hand, palms facing your thighs.
- Stand with your feet hip-width apart.
- Keeping your back straight, hinge at your hips and lower the dumbbells towards the ground.
- Feel the stretch in your hamstrings and glutes.
- Squeeze your glutes and hamstrings to raise your body back up.
- Repeat for the desired number of repetitions.
- Dumbbell Hip Thrusts:
- Sit on the ground with your upper back against a stable bench or elevated surface.
- Place a dumbbell on your hips and hold it in place.
- Plant your feet firmly on the ground, hip-width apart.
- Drive through your heels and lift your hips up until your body forms a straight line from your knees to your shoulders.
- Squeeze your glutes at the top, then lower your hips back down.
- Repeat for the desired number of repetitions.
- Dumbbell Walking Lunges:
- Hold a dumbbell in each hand, arms fully extended by your sides.
- Take a step forward with your right leg, lowering your body into a lunge position.
- Keep your front knee directly above your ankle and your back knee slightly above the ground.
- Push through your front heel to stand up and bring your back foot forward.
- Take a step forward with your left leg and repeat the lunge on the other side.
- Continue alternating legs for the desired number of repetitions.
- Dumbbell Glute Bridges:
- Lie flat on your back with your knees bent and feet flat on the ground, hip-width apart.
- Hold a dumbbell on your hips, holding it in place.
- Press through your heels and lift your hips off the ground, squeezing your glutes at the top.
- Lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Remember to start with lighter weights and gradually increase as you become more comfortable and confident with the exercises. Also, focus on maintaining proper form throughout each movement to maximize the effectiveness of your workouts.
The Perfect Legs & Glutes Workout for Women and Beginners (AT HOME OR GYM)
30-Minute Dumbbell Workout to Build Your Hamstrings & Glutes
Here’s a 30-minute dumbbell workout that focuses on building your hamstrings and glutes:
Note: Before starting any new exercise program, it’s important to warm up properly to prevent injuries. Spend 5-10 minutes doing dynamic stretches or light cardio exercises such as jogging or jumping jacks.
- Dumbbell Romanian Deadlifts – 3 sets of 10-12 reps
- Hold a dumbbell in each hand with an overhand grip.
- Stand with your feet hip-width apart.
- Keeping your back straight, hinge at your hips and lower the dumbbells towards the ground.
- Feel the stretch in your hamstrings and glutes.
- Squeeze your glutes and hamstrings to raise your body back up.
- Repeat for the desired number of repetitions.
- Dumbbell Single-Leg Romanian Deadlifts – 3 sets of 10-12 reps per leg
- Hold a dumbbell in your right hand with an overhand grip.
- Stand on your left leg with a slight bend in your knee.
- Keeping your back straight, hinge at your hips and lower the dumbbell towards the ground while extending your right leg straight behind you.
- Feel the stretch in your hamstrings and glutes.
- Squeeze your glutes and hamstrings to raise your body back up.
- Repeat for the desired number of repetitions on each leg.
- Dumbbell Hip Thrusts – 3 sets of 12-15 reps
- Sit on the ground with your upper back against a stable bench or elevated surface.
- Place a dumbbell on your hips and hold it in place.
- Plant your feet firmly on the ground, hip-width apart.
- Drive through your heels and lift your hips up until your body forms a straight line from your knees to your shoulders.
- Squeeze your glutes at the top, then lower your hips back down.
- Repeat for the desired number of repetitions.
- Dumbbell Reverse Lunges – 3 sets of 10-12 reps per leg
- Hold a dumbbell in each hand with your arms fully extended by your sides.
- Take a step back with your right leg, lowering your body into a lunge position.
- Keep your front knee directly above your ankle and your back knee slightly above the ground.
- Push through your front heel to stand up and bring your back foot forward.
- Repeat the lunge on the other leg.
- Continue alternating legs for the desired number of repetitions.
- Dumbbell Step-ups – 3 sets of 10-12 reps per leg
- Hold a dumbbell in each hand.
- Stand in front of a step or bench.
- Step your right foot onto the step and push through your heel to lift your body up onto the step.
- Bring your left foot onto the step, then step down with your right foot.
- Repeat the step-up on the other leg.
- Continue alternating legs for the desired number of repetitions.
- Dumbbell Glute Bridges – 3 sets of 12-15 reps
- Lie flat on your back with your knees bent and feet flat on the ground, hip-width apart.
- Hold a dumbbell on your hips, holding it in place.
- Press through your heels and lift your hips off the ground, squeezing your glutes at the top.
- Lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Remember to choose dumbbell weights that challenge you but still allow you to maintain proper form. Rest for 30-60 seconds between sets. Cool down
6 Best Hamstring Exercises (ISOLATE BACK OF LEGS!)
What is a good female glute workout to build a bigger butt?
To build a bigger butt, it’s important to focus on exercises that target the glute muscles. Here’s a workout specifically designed to help you achieve that:
- Barbell Hip Thrusts – 3 sets of 10-12 reps
- Sit on the ground with your back against a bench and place a barbell across your hips.
- Roll the barbell towards you and lean back, ensuring your upper back is supported by the bench.
- Plant your feet firmly on the ground, hip-width apart.
- Drive through your heels and lift your hips up until your body forms a straight line from your knees to your shoulders.
- Squeeze your glutes at the top and hold for a moment, then lower your hips back down.
- Repeat for the desired number of repetitions.
- Dumbbell Sumo Squats – 3 sets of 10-12 reps
- Stand with your feet wider than shoulder-width apart, toes pointing outwards.
- Hold a dumbbell with both hands in front of your body.
- Lower your body into a squat, keeping your back straight and chest up.
- Push through your heels to stand back up.
- Repeat for the desired number of repetitions.
- Bulgarian Split Squats – 3 sets of 10-12 reps per leg
- Stand with one foot about two feet in front of a bench or step.
- Hold a dumbbell in each hand, arms fully extended by your sides.
- Place the top of your rear foot on the bench or step behind you.
- Lower your body by bending your front knee, keeping your torso upright.
- Push through your front heel to stand back up.
- Repeat for the desired number of repetitions on each leg.
- Dumbbell Walking Lunges – 3 sets of 10-12 reps per leg
- Hold a dumbbell in each hand, arms fully extended by your sides.
- Take a step forward with your right leg, lowering your body into a lunge position.
- Keep your front knee directly above your ankle and your back knee slightly above the ground.
- Push through your front heel to stand up and bring your back foot forward.
- Take a step forward with your left leg and repeat the lunge on the other side.
- Continue alternating legs for the desired number of repetitions.
- Glute Bridges with Resistance Band – 3 sets of 12-15 reps
- Place a resistance band just above your knees.
- Lie flat on your back with your knees bent and feet flat on the ground, hip-width apart.
- Place your arms by your sides for support.
- Press through your heels and lift your hips off the ground, squeezing your glutes at the top.
- Lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
- Donkey Kicks – 3 sets of 12-15 reps per leg
- Position yourself on all fours with your hands directly under your shoulders and your knees under your hips.
- Place a resistance band just above your knees.
- Keeping your core engaged, lift your right leg up and back, maintaining a 90-degree angle at the knee.
- Squeeze your glutes at the top and hold for a moment.
- Lower your leg back down, but keep it off the ground before starting the next rep.
- Repeat for the desired number of repetitions on each leg.
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Remember to choose weights that challenge you but still allow you to maintain proper form. Rest for 30-60 seconds between sets. Additionally, prioritize progressive overload by gradually increasing the weights or resistance bands as you get stronger. Proper nutrition and sufficient rest are also crucial for muscle growth.
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