Short on time but still want to build your Buttocks? This dumbbell glute workout is perfect for you!
In just 15 minutes, you’ll do squats, deadlifts, and lunges that’ll really make your glutes feel the burn. You’ll also get a little cardio mixed in.
Most of the time, you’ll work for 45 seconds, then you’ll take a quick 15-second break.
Grab your dumbbells and let’s get started!”
Sumo Squat
First up, we have a squat variation that will add power to your lifts.
The primary movers in this exercise, of course, are the glutes. But you’re also hitting a bit of your inner thigh muscles.
How to perform:
- Hold a dumbbell in each hand.
- Start in a wide stance, with your toes pointed outwards and your body hinged slightly forward.
- Maintain the angle as you bend at the knees to bring your body down. Once you get to the lowest point, your thighs should be parallel to the ground.
- Pause at the bottom briefly.
- Engage your glutes and drive your weight through your heels and the sides of your feet as you rise from the squat.
Romanian Deadlifts
Next, we have an absolute glute builder: the deadlift.
And since this is a dumbbell-only glute workout, you won’t need a bar. But for the next 45 seconds, you do need to go for slow, deliberate movements to create a nice hip hinge and backside stretch.
How to perform:
- Stand with your feet about shoulder-width apart.
- Tuck your chin, straighten your back, and maintain a slight bend at the knees.
- Hold the dumbbells at hip level.
- Push your hips back and sit into your heels as you slowly lower the weights. Aim for mid-shin level. Never go so far that you let the dumbbells touch the floor.
- Press your hips forward to lift the weights to hip level again.
Reverse Lunges (x2)
For the next 45-second interval, we have a unilateral exercise. This lunge variation is effective, easy on the knees, and can boost your balance.
How to perform:
- Start with an upright posture, with your feet hip-width apart and core tight.
- Shift your working leg back. Go far enough that when you “land,” both your knees are at 90° angles.
- Engage your working glutes as you get back up and return to the starting position.
- Repeat for 45 seconds, take a 15-second rest, and switch sides.
Sumo Squat to Sumo Deadlift
We’re going to target the posterior chain without two compound exercises blended in one.
First, you’ll do a regular sumo squat (like we did at the beginning of this dumbbell glute workout plan). Then, you’ll drop into a wide-stance deadlift.
Do it right, and you’ll really feel the burn in the sides of your glutes.
How to perform:
- Assume the sumo squat starting position.
- Drop down and engage your glutes as you get up again.
- Keep your back straight and your knees slightly bent as you hinge forward with your upper body to do the deadlift.
- Alternating between sumo squats and deadlifts until the 45 seconds are up.
Alternating Curtsy Lunges
This next exercise is great for firing up the gluteus medius (AKA the booty shelf).
Just note that the mind-muscle connection is important here. Try to visualize yourself pushing the floor with your leg every time you rise from the lunge to keep your working leg engaged.
How to perform:
- Stand upright with your feet shoulder-width apart and each arm gripping a dumbbell.
- Put all the weight into your right foot. Make sure your foot is nice and planted.
- Take a step back diagonally with your left foot.
- Lean forward into your right foot and lunge.
- Push through your right heel to return to the starting “center” position.
- Repeat on the left leg and keep alternating sides as you go.
Squat Rise Squat Jump
Put those weights aside. We’re doing a bodyweight exercise with explosive movement.
You’ll alternate between a regular squat and a fluid squat-jump movement. So, get ready to pump up your heart rate and push those fast-twitch muscle fibers to their limit.
The good news? You’ll only do it for 30 seconds rather than the full 45.
How to perform:
- Assume a regular squat starting position — feet shoulder-width apart, toes pointed forward, and core engaged.
- Bend at the knees to squat down as if sitting on a chair.
- Put your weight into your heels as you rise from the squat.
- Get down for another squat. At the lowest point, your hands should be behind your body. This will help you “load” for the coming jump.
- As you rise, use all the explosive power you have to fuel the jump and lift your feet off the floor.
- Keep alternating between regular squats and squat-jump combos.
Double-Pulse Squat
Here’s yet another 30-second, bodyweight squat variation. But don’t worry; there are no explosive movements involved.
The catch is that you’ll challenge yourself with two pulses at the bottom.
And if you’re up for an even bigger challenge? Use the dumbbells.
How to perform:
- Get into your squatting position.
- Drop into a deep squat and pulse twice.
- Drive through your heels and squeeze your glutes as you rise. Maintain a slight hinge at the hips at the top.
Repeat the squat, rise, squat, jump exercise for as long as you can. If you’re so tired that you don’t think you can maintain proper form during the explosive movement, do plain ol’ squats.
Either way, you’ll wrap the workout up with one more set of double-pulse squats.
FAQs
What weight dumbbells should I use for this workout?
A set of 15 lbs would be great for this glute workout routine. However, if you struggle with the weight, it’s okay to drop to 10 or even 5 lbs.
You might even get away with using household items like jugs and water bottles.
Can I do this workout without dumbbells?
You’ll still benefit from the session without dumbbells. That said, it might be better to seek a no-equipment glute workout plan from the get-go.
If you prefer loop bands, you can shift to a resistance-band plan instead.
How many times a week should I do this workout?
The leg day workout frequency can vary based on your goals, training intensity, and overall weekly workout plans. But, generally speaking, you’ll need to train your lower body 2–3 times a week.
Just make sure you’re giving your primary movers enough time to recover between sessions.
Is this workout suitable for beginners?
Yes, beginners can follow through with this glute activation workout, especially if their lifestyle isn’t so sedentary to begin with.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
