Dumbbell · Glutes
There are 2 dumbbell exercises for the glutes here: all compound movements, beginner to intermediate level. Good places to start: Dumbbell Deadlift. By level: 1 beginner and 1 intermediate. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The gluteus maximus is the largest muscle in the body and the main hip extensor: it powers standing up from a squat, climbing and sprinting. The gluteus medius and minimus sit higher on the side of the hip; they lift the leg out to the side and keep the pelvis level when you stand on one leg.
02
With dumbbells, each side works on its own, so start with your weaker side and match the reps on the other. When you can beat the top of your rep range with good form, move up to the next pair. Dumbbells are the most versatile piece of free-weight equipment. One pair can train the whole body, and because each arm works on its own they help even out left-right differences.
03
Combine a bridge or hip thrust with a squat or lunge pattern, then add one abduction exercise. Single-leg glute bridges are a good bodyweight step up from the standard bridge.
BeginnerIntermediateAdvanced
Free GymStreak calculators that go with glutes training.
Guides from the GymStreak blog on this topic.
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