10 Best Dumbbell Glute Exercises to Build a Better Butt

A significant and growing number of men and women are distinctly lacking in the butt department.

Poor glute development is mostly caused by spending too much time sitting down. Prolonged sitting not only completely unloads the glutes; it also places them in a stretched position. The combination of inactivity and unrelenting stretching causes hypotonicity and atrophy, which means the glutes lose their tone or firmness and start to shrink.

The good news is that, with nothing more than a couple of dumbbells, you can reawaken your glutes and build a butt you can be proud of!

As a personal trainer with over three decades of experience, I’ve helped numerous people transform their lower bodies using dumbbell exercises. In this article, I reveal the 10 best dumbbell glute exercises you can do in your workouts.

10 Best Dumbbell Glute Exercises

Weak, soft, shapeless butt? Just say no! Put some junk in your trunk with the best dumbbell glute exercises. Use these awesome exercises in your leg workouts to finally build a butt you can be proud of:

1. Dumbbell Romanian Deadlift
2. Dumbbell Single-Leg Romanian Deadlift
3. Dumbbell Reverse Deficit Lunge
4. Dumbbell Bulgarian Split Squat
5. Dumbbell Booty Band Sumo Squat
6. Dumbbell Side Leg Raise
7. Dumbbell Lateral Lunge
8. Dumbbell Hip Thrust
9. Dumbbell High Step-Up
10. Dumbbell Donkey Kick

1. Dumbbell Romanian deadlift

Sets & Reps	Equipment Needed	Target Muscles
3-4 x 8-12	Dumbbells	Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus), Gluteus Maximus, Adductor Magnus, Erector Spinae

Romanian deadlifts (RDLs) are so-called because they were once a favorite exercise of Romanian Olympic weightlifters. This exercise works your glutes, hamstrings, and lower back, making it an excellent exercise for strengthening your entire posterior chain.  

“Control the eccentric (lowering) phase of the movement for a count of 3-4 seconds to maximize muscle stimulation and hypertrophy,” says Saini.

How to do it:

1. Hold a dumbbell in each hand and stand with your arms by your sides and feet around hip-width apart. Bend your knees slightly, brace your abs, and pull your shoulders down and back.
2. Push your hips to the rear and lean forward, taking care not to round your lower back. Lower the weights down your legs until you feel a deep stretch in your hamstrings.
3. Drive your hips forward, stand back up, and repeat.

Difficulty	Progression	Regression
Beginner	Dumbbell Stiff-Legged Deadlift	Bodyweight Romanian Deadlift

2. Dumbbell single-leg Romanian deadlift

Sets & Reps	Equipment Needed	Target Muscles
3 x 10-15 per leg	Dumbbell	Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus), Gluteus Maximus, Gluteus Medius, Adductor Magnus, Erector Spinae

If you’ve mastered regular Romanian deadlifts, you are probably ready for a new challenge — single-leg RDLs. Working one leg at a time means you can identify and fix muscle and strength imbalances.

In addition, standing on one leg increases gluteus minimus and gluteus medius engagement as these muscles must work harder to stabilize your hips and pelvis.

How to do it:

1. Hold a dumbbell in each hand and stand with your arms by your sides and feet together. Bend your knees slightly. Shift your weight over onto one leg. Brace your abs and pull your shoulders down and back.
2. Hinging from your hips, lean forward on one leg, taking care not to round your lower back. Extend your other leg out behind you for balance. Lean as far forward as your flexibility allows.
3. Stand back up and repeat.
4. Do the same number of reps on each leg.

Difficulty	Progression	Regression
Intermediate	Use a deficit variation	Assisted Single-Leg Romanian Deadlift (holding onto a stable surface), Double-Leg Romanian Deadlift

3. Dumbbell reverse deficit lunge

Sets & Reps	Equipment Needed	Target Muscles
3 x 10-12 per leg	Dumbbells, Elevated platform	Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius), Gluteus Maximus, Hamstrings (Biceps Femoris)

While lunges are mostly known as a quads exercise, they also work your glutes. Dumbbell reverse deficit lunges are particularly glute-centric, and you’ll really feel this one the day after doing it!

Saini suggests starting with a smaller deficit, like a weight plate, before progressing to an aerobic stepper. This will allow your body time to adjust to the movement pattern.

How to do it:

1. Stand on a four to six-inch platform, e.g., a couple of stacked bumper plates. Hold your dumbbells down by your sides, brace your abs, and pull your shoulders down and back.
2. Step backward, bend your legs, and lower your rear knee toward the floor so it’s well below the level of your front foot.
3. Drive off your back leg and bring your feet back together on the platform.
4. Step back and off with the opposite leg and repeat.
5. Alternate legs for recommended reps.

Difficulty	Progression	Regression
Intermediate	Bulgarian Split Squat	Stationary Lunge, Step-Ups

4. Dumbbell Bulgarian split squat

Sets & Reps	Equipment Needed	Target Muscles
3 x 8-12 per leg	Dumbbells, Bench or elevated platform	Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius), Gluteus Maximus, Hamstrings (Biceps Femoris)

This is another quads exercise that’s also great for your glutes. While this exercise has nothing to do with the country of Bulgaria, it’s still an excellent unilateral or single-legged exercise. Besides working all your major leg muscles, this split squat variation is good for developing better hip mobility and balance.

Saini suggests beginners hold onto a stable object like a wall with one hand to maintain balance and stability.

How to do it:

1. With a dumbbell in each hand, stand with your back to a knee-high workout bench. Bend one leg and place the top of your foot on the bench behind you. Hop forward and into a split stance.
2. Bend your legs and lower your rear knee down to the floor. Lean forward slightly to maximize glute engagement. However, do not round your lower back.
3. Drive your foot into the floor and stand back up. Continue for the desired number of reps.
4. Rest a moment, switch sides, and then do the same number of reps with the opposite leg.

Difficulty	Progression	Regression
Intermediate	Front Foot Elevated Split Squat (for increased quad emphasis)	Conventional Split Squat

5. Dumbbell booty band sumo squat

Sets & Reps	Equipment Needed	Target Muscles
3 x 15-20	Dumbbells, Booty band	Gluteus Maximus, Quadriceps (Vastus Lateralis, Vastus Medialis), Adductors (Adductor Magnus, Longus, Brevis)

Sumo or wide-stance squats not only work your gluteus maximus, but your gluteus minimus and medius too. Performed with a single dumbbell, this exercise is arguably more of a deadlift than a squat, but none of that matters when you just want a great glute workout!

“During the ascent, actively push your knees outward against the band’s resistance,” cues Saini. This external rotation cue helps fire up the gluteus medius and minimus, which are often underutilized in traditional squats.

How to do it:

1. Put a booty band around your knees. Hold a single dumbbell in front of your hips. Step your feet out, so they’re about 1.5 shoulder-widths apart.
2. Point your toes slightly outward and press your knees apart against the resistance offered by the band.
3. Bend your knees and squat as deeply as possible without rounding your lower back or allowing your knees to cave inward.
4. Stand back up and repeat.

Difficulty	Progression	Regression
Beginner	Barbell Sumo Squat	Bodyweight Sumo Squat

6. Dumbbell side leg raise

Sets & Reps	Equipment Needed	Target Muscles
3 x 15-20 per leg	Dumbbells	Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae

This exercise specifically targets your gluteus minimus and medius, which are located on the side of your hips. With no knee stress to worry about, this is a great way to train your glutes if you suffer from knee pain.

Saini urges leading with your heel instead of your toes on the concentric phase to load the gluteus medius instead of the hip flexors.

How to do it:

1. Lie on your side, so your hips and shoulders are stacked squarely. Rest your head down on your outstretched arm. Make sure your body is straight. Rest and hold a dumbbell against the outside of your uppermost thigh.
2. Without leaning forward or backward, lift your leg up until your foot is just above shoulder height. Do not bend your knee.
3. Lower your leg and repeat.
4. Roll over and do the same number of reps with the other leg.

Difficulty	Progression	Regression
Beginner	Cable Side Leg Raise, Band Side Leg Raise	Bodyweight variation

7. Dumbbell lateral lunge

Sets & Reps	Equipment Needed	Target Muscles
3 x 10-12 per leg	Dumbbells	Gluteus Medius, Gluteus Minimus, Quadriceps (Vastus Lateralis), Adductors (Adductor Magnus, Longus, Brevis)

Dumbbell lateral lunges are another compound lower-body exercise that emphasizes the glutes. They are also good for hip mobility and flexibility and give your inner thighs a welcome workout.

As you step out, actively drive the heel of your planted foot into the ground for better stability and adductor activation, recommends Saini.

How to do it:

1. Stand with your feet together and hold your dumbbells down by your sides. Pull your shoulders down and back, and brace your abs.
2. Take a large step to your right, bend your right knee, push your hips back, and descend until your right thigh is roughly parallel to the ground. Keep your left leg straight.
3. Push off your right leg and bring your feet back together.
4. Next, step out to the left and repeat.
5. Alternate leading legs for the duration of your set.

Difficulty	Progression	Regression
Intermediate	Curtsy Lunge	Bodyweight variation

8. Dumbbell hip thrust

Sets & Reps	Equipment Needed	Target Muscles
3 x 8-12	Dumbbells, Bench	Gluteus Maximus, Hamstrings (Biceps Femoris)

While hip thrusts are usually considered a bodyweight or barbell exercise, they work equally well with one or two dumbbells. This hip extension exercise will hammer your gluteus maximus but is also very lower back-friendly, so it’s a good choice for anyone with low back pain.

Instead of pushing your hips straight up, focus on curling your pelvis under as you reach the top of the movement for maximal gluteus maximus engagement, cues Saini.

How to do it:

1. Sit on the floor with your legs bent and feet flat and your upper back resting against a sturdy bench. Rest and hold a dumbbell (or dumbbells) across your hips.
2. Drive your feet into the floor and lift your hips up, forming a straight line with your knees and shoulders. Pause with your glutes fully contracted for 1-2 seconds.
3. Lower your butt back down to the floor and repeat.

Difficulty	Progression	Regression
Beginner	Barbell Hip Thrust, Single-Leg Hip Thrust	Glute Bridge (bodyweight or with light resistance)

9. Dumbbell high step-up

Sets & Reps	Equipment Needed	Target Muscles
3 x 10-12 per leg	Dumbbells, Elevated platform	Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius), Gluteus Maximus

Step-ups are an effective leg and conditioning exercise. Still, when you use a platform that’s knee height or greater, you’ll really feel your glutes getting involved. The trick to making this exercise effective is doing all the work with your lead leg.

Try not to push off the floor with the rear leg. Instead, keep it as straight as you can so your lead leg takes most of the weight.

How to do it:

1. Stand facing a box that’s at least knee height. Hold a dumbbell in each hand.
2. Lift one foot and place it on top of the box. Drive down through your heel and step up onto the box. Remember not to use your trailing leg for assistance.
3. Step back down and repeat.
4. You can do this exercise using an alternating leg action or switch leading legs set by set as you prefer.

Difficulty	Progression	Regression
Beginner	Increase platform height, Box Jump	Front foot-elevated split squats

10. Dumbbell donkey kick

Sets & Reps	Equipment Needed	Target Muscles
3 x 15-20 per leg	Dumbbells	Gluteus Maximus, Hamstrings (Biceps Femoris)

The dumbbell donkey kick is an isolation exercise, meaning there is movement at only one joint. However, despite being a very straightforward exercise, this is still a great way to tone and condition your glutes.

At the top of each repetition, squeeze your glute as hard as possible while also externally rotating your hip to maximize muscle stimulation, says Saini.

How to do it:

1. Kneel on all fours with your hands directly beneath your shoulders and your knees below your hips. Place and hold a dumbbell behind one knee.
2. Keeping your knee bent, extend your leg, and push your heel up toward the ceiling. Take care not to hyperextend your lower back.
3. Lower your knee back down to just above the floor and repeat.
4. Place the dumbbell behind your other knee, and then do the same number of reps with your opposite leg.

Difficulty	Progression	Regression
Beginner	Cable Kickbacks, Resistance Band Kickbacks	Bodyweight variation

Best Glute Workout to Build a Better Butt

Perform the following workout twice weekly for the best results:

Exercise	Sets	Reps	Rest (seconds)
Dumbbell Romanian Deadlift	3	8-12	60-90
Dumbbell Bulgarian Split Squat	3	8-12 per leg	60
Dumbbell Lateral Lunge	3	10-12 per leg	60
Dumbbell Hip Thrust	3	8-12	90
Dumbbell High Step-Up	3	10-12 per leg	60

Glute Anatomy and Functions

The name glutes is usually short for gluteus maximus. However, other muscles make up the glute complex, and they’re no less important.

Providing you use the best glute exercises, you should have no problem building a strong and muscular butt. Still, it’s always helpful to know a little about the underlying anatomy of the muscles you want to develop.

The main muscles that make up the glutes complex are:

Gluteus maximus

This is the muscle you are currently sitting on, but it’s more than just somewhere convenient to rest your weary bones. The gluteus maximus is the largest muscle in the human body and potentially the most powerful. Located on the back and side of your hip, the functions of the gluteus maximus are:

• Hip extension
• Hip lateral (external) rotation
• Hip abduction (superior or upper portion)
• Hip adduction (inferior or lower portion)

Related: Best Glute Exercises For Mass

Gluteus medius

The gluteus medius is located above and beneath the gluteus maximus near the iliac or upper crest of the pelvis. It works alongside the gluteus maximus and also has some additional functions:

• Hip abduction (movement away from the midline of the body)
• Hip medial (internal) rotation
• Pelvis stabilization

Related: Best Gluteus Medius Exercises For A Perfect Butt

Gluteus minimus

This is a small triangle-shaped muscle located within the posterior aspect of the hip. Like the gluteus medius, the gluteus minimus also works alongside the gluteus maximus, and its functions are:

• Hip abduction
• Hip medial rotation
• Pelvis stabilization

Related: Gluteus Minimus Exercises For Rounder Hips & a Jaw-Dropping Side Butt

Tensor fascia latae

Meaning band of white tissue, the TFL is part of the glute complex despite not having the word gluteus in its name. It’s a biaxial muscle which means it crosses two joints — the hip and the knee. As part of the glute group, TFL is involved in:

• Hip internal rotation
• Hip abduction
• Pelvis stabilization

The gluteus maximus is the most prominent muscle in the glute complex. Still, the other gluteal muscles deserve your attention too. They might not contribute as much to butt mass, but they are critical for hip stability and performance.

If these other, smaller muscles are neglected, your hips won’t be as stable, and that will affect your athletic performance. Because of the complexity of this part of your body, you must train your glutes from several different directions to ensure you include all of these muscles.

More Glute Exercises & Workouts:

• Glutes Ahoy! The Bigger Hips Workout
• Fire Hydrant Exercise
• 4 Best GHD Machines Reviewed For 2024
• Frog Squat Exercise Guide and Videos
• RKC Plank Exercise Guide
• 4 Reasons Why You Should Be Doing Glute Ham Raises
• How To Grow Bigger And Stronger Glutes

Wrapping Up

There is no reason to go through life with a soft, weak butt. While spending too much time sitting can weaken your glutes, you don’t have to become a victim of circumstance. Instead, you can grab some weights and train your glutes in the gym or at home. All you need is some dumbbells.

But, there is no need to go all glutes, all the time. Two to three glute-centric workouts per week should be sufficient. That’s because, as with so many things in life, you can have too much of a good thing, and that includes glute workouts.

To get the most from your glute training, you must also allow adequate time for rest and recovery. If you don’t, you could end up overtraining your glutes and find that all your hard workout is wasted.

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