Dumbbell glute exercises are one of my favorite ways to train. They’re simple, effective, and hit the glutes just right. I feel the burn every time. And honestly, they work fast if you stay consistent.
I started adding dumbbell glute exercises into my routine a while back. After a few weeks, I saw more shape, more strength, and way more control in every rep. It just feels good.
In this guide, I’ll show you the best exercises to target your glutes using dumbbells. I’ll also share how to turn them into a full workout. Let’s get into it.
Top Dumbbell Glute Exercises You Should Try
These dumbbell glute exercises will seriously fire up your lower body. I’ve done them all—and honestly, they never fail to deliver that deep burn.
Dumbbell Romanian Deadlift
This one targets the glutes with a strong stretch. Keep your back flat, hinge at the hips, and let the dumbbells slide down your legs. The key is slow and controlled. You’ll feel the pull in your hamstrings and the squeeze in your glutes on the way up.
Bulgarian Split Squat
One leg behind you, the other working hard. This dumbbell glute exercise builds balance, strength, and shape. Drop your back knee low, and push through the front heel. It’s tough—but in the best way.
Dumbbell Single-Leg RDL
Like the Romanian deadlift, but one leg does it all. Hold a dumbbell in the opposite hand of the working leg. Hinge at the hips, keep your core tight, and focus on control. Great for glute isolation and stability.
Dumbbell Step-Up
Simple, but brutal. Step up onto a bench or box, holding dumbbells by your sides. Push through the heel and squeeze the glute at the top. Switch legs. This move hits hard and builds power fast.
Sumo Squat with Dumbbell
Take a wide stance, point your toes out, and hold the dumbbell between your legs. Drop your hips low and press up through your heels. This one lights up the glutes—especially the outer part.
How to Build an Effective Dumbbell Glute Workout
Putting together a dumbbell glute workout is simple. Pick the best moves, set your reps and rest, and stick with it. Here’s a solid plan with six of the top dumbbell glute exercises to get you started.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Romanian Deadlift | 3 | 10–12 | 60 sec |
| Bulgarian Split Squat | 3 | 8 each leg | 60 sec |
| Dumbbell Single-Leg RDL | 3 | 10 each leg | 45–60 sec |
| Dumbbell Step-Up | 3 | 10 each leg | 45–60 sec |
| Sumo Squat | 3 | 12–15 | 45 sec |
Keep your reps controlled and slow. Focus on feeling the glutes work with every move. If it feels too easy, increase the weight or slow your tempo. That’s how you build real strength and shape.
Dumbbell glute exercises are a simple way to build strength and shape. You don’t need fancy gear—just consistency and good form. Pick your favorite moves, follow a plan like this, and keep pushing.
I’m Riley Williams, an editor for Leadman Fitness where we engineer bespoke strength equipment tailored to unique training goals. My expertise lies in home gym solutions, mobility tools, and injury-prevention gear, shaped by 8 years as a strength coach and rehab specialist. I know how subtle design flaws—a knurling pattern that blisters hands or a bolt that loosens mid-session—can derail progress.
I bridge the gap between our production team and everyday athletes: surveying garage gym owners, analyzing wear patterns on returned gear, and pressure-testing prototypes with physical therapists. My content cuts through marketing hype, focusing on practical fixes—whether you’re retrofitting a basement gym or sourcing commercial equipment that survives 24/7 use. If it’s in our catalog, I’ve stress-tested it myself.