The dumbbell glute exercises below are the hardest moves to do. So make sure your body is familiar with the basic exercises before trying this regimen.
So why are glutes so important? Yep, it’s the muscles responsible for maintaining balance when you jump, walk, or run. It is the largest and strongest muscle in your body and has a very crucial function. Imagine if your glutes were weak, surely you can’t do those movements well.
Therefore, to make your life easier and improve overall fitness, you need to train your glutes harder with high-intensity exercise at home. So if you feel that your regular dumbbell workouts are too easy, consider this glute exercise into your routine. Also, you don’t need a lot of gym equipment because one dumbbell can work to sculpt your glutes.
Hardest Dumbbell Glute Exercises at Home.
To help you build strong glutes, we’ve put together five of the most difficult glutes exercises with step-by-step instructions. Use 10 to 15 reps for lighter sets. For heavier sets, you can reach 3 to 5 reps with heavy dumbbells.
1. Frog Pumps.
This is one of the best glute exercises to make your butt plump. If you are not sure where to start, get into this exercise. The frog pump is a wonderful exercise that can be used as a lower-body activation at the start of a training session.
How to: Sit on the floor with your knees pointing outward and put the soles of your feet together. Make sure your legs are diamond shapes. Next, lie down on the floor as you did for the glute bridge. Place a dumbbell over your hips, then squeeze your butt and lift your hips. Make sure your upper body is in a straight line to the knees. Slowly release and lower your butt to the floor, then repeat.
2. Single-leg Deadlift.
This exercise is very challenging to test your body’s balance and stability by involving the core. In addition, this single-leg deadlift exercise also trains all the major muscles, like hamstrings, glutes, and ankles.
How to: Stand with your right leg slightly bent while holding the dumbbell with your left hand. Hinge your hips and stretch your left leg behind for balance. Make sure your spine is neutral during this movement. Next, lower the dumbbell until your back is parallel to the floor. Return to the standing position, repeat with the recommended reps, then change sides.
3. Sumo Deadlift.
It is a strength exercise while improving hip mobility, just like regular deadlifts. When compared to traditional deadlifts, this exercise will make it easier for you to lift heavier weights.
How to: Stand with your feet wider than hip-width apart while holding a dumbbell between your legs. With a neutral spine, hinge your hips back as you lower the dumbbell to the floor. Push your heels back to the starting position while keeping your core tight, then squeeze your glutes. For best results, aim for 5-8 reps where you get tired at the last.
4. Cossack Squat.
Have you ever felt uncomfortable at the hips due to the effects of sitting all day? Well, if you want to overcome that, hip stretching exercises like cossack squats are a great way. In addition, this exercise will improve the mobility of your hips, knees, and ankles besides testing your strength. They target the core, quads, hamstrings, glutes, and lower back.
How to: Stand with your toes facing forward with your feet wider than hip-width apart. Next, hold the dumbbells with both hands in the goblet position. Shift the weight onto your left knee, lift your hips back, then lower into a lateral lunge. Make sure your left foot is planted on the floor with your right leg straight. Here you can allow the right heel to move freely. Lastly, drive through the left foot when you are ready, go to the right side and complete the rep.
5. Single-leg Hip Thrust.
The single-leg hip thrust is a variation of the hip thrust exercise that targets your glutes. This is a unilateral exercise when compared to other hip thrust variations. That means this exercise allows you to target each side of your body to build a balanced physique and strength at one time.
How to: Start in a supine position with your shoulders and back on the bench. Place the dumbbell on your lap, just above your right leg (working leg). Press your right heel and lift your left knee over your left hip to activate your glutes while pressing your hip upward. Lower your hips to the starting position, repeat with the recommended repetitions, then repeat the other side.
Adding dumbbells to your workout is a great way to get some extra resistance. It will increase the intensity, challenge your body further, build more muscle, and help you get stronger. We know that there are many types of gym equipment that can be used to do butt exercises with weights.
However, dumbbells are the easiest to use and control than other equipment like barbells, kettlebells, or these machines. So, if you want to gain lower body strength, these dumbbell glute exercises will target your glutes effectively.