If you’ve been doing bodyweight squats and bridges and still aren’t seeing your booty grow the way you want, it usually comes down to one thing: not enough resistance.
That’s where today’s 20-minute dumbbell only glute workout comes in. You’ll move through eight beginner-friendly moves, and yes, that includes deadlifts, which a lot of people call the best glute workout for a reason.
Grab your dumbbells and let’s get into it.
Dumbbell Squat
We’re kicking off this dumbbell glute workout with a classic, and while it sounds simple enough, the heavier the dumbbell, the easier it is to let your form slip.
So if you feel yourself tipping forward at the top, that means your hips are taking over instead of your glutes.
To fix it, just push through your heels on the way up and you’ll feel things lock back in pretty quickly.
How to perform:
- Stand with your feet wider than shoulder-width, toes angled outward.
- Hold one dumbbell vertically at your chest with both hands.
- Bend your knees and lower your hips into a deep squat.
- Push your knees outward as you sink down.
- Drive through your heels and squeeze your glutes to stand.
Good Mornings
Good mornings look a little weird, I won’t lie, but they’re sneaky-effective for the glutes and hamstrings.
The main thing is finding a comfy spot on your upper back to rest the dumbbell, somewhere it won’t slide around mid-rep.
And if the weight feels awkward at first, just skip it altogether. You’ll still get plenty out of this move without any dumbbell at all.
How to perform:
- Stand with your feet wider than hip-width, toes slightly turned out.
- Rest one dumbbell across your upper back, holding each end.
- Hinge forward at the hips, pushing your butt back.
- Keep a slight bend in your knees and your back flat.
- Lower until your torso is roughly parallel to the floor.
- Squeeze your glutes and hamstrings to return to standing.
Lateral Lunges
Now we’re stepping side to side, because lateral lunges hit your inner thighs and side glutes in a way regular lunges just can’t.
Just watch your chest on the way down, though, because the second it caves forward, you lose all the tension in your glutes and end up working your lower back instead.
How to perform:
- Stand with your feet in a wide stance, toes pointed on a diagonal.
- Hold one dumbbell with both hands in front of you.
- Shift your weight to one side, bending that knee into a deep lunge.
- Keep the opposite leg straight as you lower down.
- Press through the bent leg’s heel to drive back to center.
- Alternate sides with each rep.
Romanian Deadlift
Ever wonder why deadlifts get called the best glute workout? Well, this is your intro.
Now, the biggest mistake here is rounding your back, so think long and tall the whole time.
And if you feel this in your lower back instead of your hamstrings, just soften your knees a little and slow the whole thing down.
How to perform:
- Stand with your feet hip-width apart, a dumbbell in each hand.
- Keep a slight bend in your knees throughout.
- Hinge at the hips, sliding the dumbbells down your shins.
- Lower until you feel a deep stretch in your hamstrings.
- Keep your back flat and chest lifted the entire time.
- Squeeze your glutes to pull back up to standing.
Weighted Glute Bridge
Don’t let the lying-down position fool you, because glute bridges burn more than just about anything else in this glute workout routine.
The thing that trips most people up is resting at the bottom, so barely tap your booty to the floor before driving right back up. That constant tension is where the burn comes from.
How to perform:
- Lie on your back, knees bent, feet flat on the floor.
- Place one dumbbell across your hips, holding it with both hands.
- Press through your heels and lift your hips toward the ceiling.
- Squeeze your glutes hard at the top and pause briefly.
- Lower your hips, barely touch the floor, then drive right back up.
Split Squat
Split squats are sneaky, because they look easy until about rep five, when your front leg starts shaking like crazy.
So take it slow and really sit into that front heel, because if you rush through these, your back leg ends up doing all the work, which kind of defeats the point.
How to perform:
- Stand in a staggered stance, one foot forward and one foot back.
- Hold one dumbbell at your chest with both hands.
- Lower your back knee toward the floor until both knees hit 90 degrees.
- Press through your front heel to drive back up.
- Complete all reps on one side, then switch legs and repeat.
Fire Hydrants
We’re heading to the floor for the final two moves of this glute dumbbell workout, and the good news is no weight needed for these, just your tabletop position and a little patience.
This one is all about mind-to-muscle, so squeeze and hold at the top of every rep, and don’t rush the lowering part either.
And hey, if you’ve got a booty band lying around, throw it on for some extra resistance.
How to perform:
- Start on all fours in a tabletop position, no dumbbells.
- Keep your knee bent at 90 degrees throughout.
- Lift one knee out to the side, opening at the hip.
- Squeeze and hold at the top before lowering with control.
- Complete all reps on one side, then switch legs and repeat.
Kickbacks
Last move! And here’s a trick that makes a real difference: instead of just swinging your leg back, picture pushing your foot into a wall behind you.
Sounds silly, I know, but it changes the whole movement. You’ll feel it way more in your glutes than if you’re just kicking the leg around.
How to perform:
- Stay on all fours in the same tabletop position.
- Extend one leg straight back, in line with your hip.
- Press through your foot like you’re pushing against a wall.
- Squeeze your glute at the top and hold briefly.
- Lower the leg back down with control, hips square to the floor.
- Complete all reps on one side, then switch legs and repeat.
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.
