I love a lower body dumbbell workout that goes beyond just legs, and this one hits your glutes and your core.
It runs through 12 simple exercises, from squats and lunges to weighted twists and sit-ups.
And the best part is it’s an easy dumbbell workout you can do at home, so grab your weights and I’ll walk you through it.
Sumo Squat
First up is the sumo squat, and that wide stance hits your glutes and inner thighs much harder than a regular squat would.
It looks pretty simple, but you’ll feel your booty working from the very first rep, especially once they start to add up.
Stay slow and controlled so each rep really counts.
How to perform:
- Hold both dumbbells together hanging in front of you.
- Step your feet wide with both toes turned out.
- Lean your torso slightly forward to load your glutes.
- Bend your knees and lower the dumbbells between your legs.
- Press through your heels to drive back up.
- Squeeze your glutes at the top, staying angled forward.
Deadlift
Next, the deadlift brings your hamstrings and glutes into the mix, so it pairs nicely with the squats you just finished.
The big thing to watch is your back, since rounding it takes the work away from your legs and can leave you sore in the wrong places.
Keep it flat and you’re golden.
How to perform:
- Stand with feet shoulder width, a dumbbell in each hand.
- Turn your palms to face the fronts of your legs.
- Hinge at your hips and push them back behind you.
- Slide the dumbbells down the fronts of your legs.
- Keep your back flat and your chin tucked throughout.
- Drive through your glutes to stand back up tall.
Curtsy Lunge + Knee Drive
Balance is the tricky part here, so don’t be surprised if you wobble through the first few reps.
Between the diagonal step back and that knee drive, your glutes and core are both working hard to keep you steady.
Go at whatever pace keeps you in control.
How to perform:
- Stand tall with a dumbbell in each hand by your sides.
- Step one leg diagonally back behind your supporting leg.
- Lower down with a dumbbell on either side of that leg.
- Angle your torso slightly forward over your front leg.
- Press through your front heel to drive back up.
- Lift the same knee up high toward your chest.
- Finish your reps, then switch legs and repeat.
Glute Bridge
After all that standing work, it feels good to get down on the mat for some glute bridges.
The whole point is squeezing your glutes at the top, though a lot of people arch their lower back instead and lose that squeeze.
Tuck your hips under and you’ll feel the difference.
How to perform:
- Lie on your back with your knees bent, feet flat.
- Rest a dumbbell across your hips and hold it there.
- Tuck your pelvis under and tilt it toward yourself.
- Drive your hips up as high as possible.
- Squeeze your glutes hard and hold briefly at the top.
- Tap your hips down, then send them straight back up.
Weighted Scissor Kicks
Here’s where we shift from booty to abs for a bit.
These scissor kicks really work your lower belly, but only if your lower back stays pressed into the mat the whole time.
If that feels like too much, bending your knees a little takes the pressure off while still working those lower abs.
How to perform:
- Lie on your back and press both dumbbells above your shoulders.
- Lift both legs up off the floor toward the ceiling.
- Press your lower back firmly into the mat.
- Lower one leg toward the floor with control.
- Raise it back up as the other leg lowers.
- Continue alternating in a steady scissor motion.
- Bend your knees or use one dumbbell to modify.
Low Plank Leg Lift
Flipping onto your forearms, this move works your glutes and core at the same time.
The hard part is keeping your hips level, because it’s easy to either pike up high or let your back sag once you start lifting.
Take it slow, and drop to your knees if you need an easier version.
How to perform:
- Set your forearms down and balance on your toes.
- Form one straight line from your head to heels.
- Lift one leg straight up toward the ceiling.
- Squeeze your glute as the leg rises behind you.
- Keep your hips level and avoid piking up high.
- Lower the leg, then lift the other the same way.
- Hold a still plank or drop to your knees to modify.
Weighted Twist
Time to sit up and grab a single dumbbell for some twists.
Adding weight here makes your obliques work harder on every rotation, and you’ll feel it along the sides of your waist.
Keep your abs tight and your motion smooth rather than rushed.
How to perform:
- Sit with your knees bent and lean your torso back.
- Tuck your pelvis under and keep your abs tight.
- Hold one dumbbell with both hands in front of you.
- Rotate and tap the dumbbell beside one hip.
- Twist back through center, then tap the other hip.
- Continue alternating sides at a steady pace.
Tabletop Leg Circle
Don’t let this exercise fool you, because it looks gentle but it’s tougher on your glutes than it seems.
The half-circle motion keeps your booty working the whole way through, so you’ll probably feel it sooner than you expect.
Keep your hips facing the floor and move slowly for the best results.
How to perform:
- Set up on your hands and knees on the mat.
- Stack shoulders over wrists and hips over knees.
- Extend one leg straight out behind you and lift it high.
- Sweep the leg down and out to the side.
- Bring it back up and around in a half circle.
- Keep your hips square and facing the floor.
- Finish your reps, then switch legs and repeat.
Star Sit-up
Reaching for your toes from a full star shape is no joke, so it challenges your whole core at once.
If touching your toes feels out of reach right now, bending a knee and reaching for it works just as well.
Let your abs do the lifting instead of swinging up with momentum.
How to perform:
- Lie flat on your back, arms extended overhead, legs straight.
- Sit up as you lift one leg toward the ceiling.
- Reach your opposite hand to that foot.
- Lower your back and leg down together with control.
- Continue alternating the leg and reaching hand each rep.
- Bend that knee and reach for it to modify.
Side-to-Side Sit-up
Your obliques get another round here with a side-to-side reach.
The goal is lifting your shoulder blades off the floor while your lower back stays planted, which is harder than it sounds once you get going.
Keep a steady rhythm and don’t stress about speed.
How to perform:
- Lie on your back with your legs in tabletop.
- Press your lower back down into the mat.
- Crunch up and lift your shoulder blades off the floor.
- Reach both hands to the outside of one leg.
- Lower slightly, then reach toward the other leg.
- Continue from side to side at a steady pace.
Narrow Squat
Now we’re back on our feet to finish off the booty, starting with narrow squats.
You’ll definitely feel these in your glutes, though it’s totally normal for your quads to join the party too.
Take your time and squeeze hard through every rep.
How to perform:
- Stand with feet shoulder width, toes pointed forward.
- Hold a dumbbell in each hand by your sides.
- Sit your hips back as if lowering into a chair.
- Keep your back straight and your chest lifted.
- Sit your weight back into your heels at the bottom.
- Drive up through your glutes to stand tall.
Reverse Lunge
You’ve made it to the final move, so finish these reverse lunges strong.
Stepping back instead of forward gives you a little more stability, which is nice this late in the workout when your legs are already tired.
Keep the lunge compact rather than long, and you’ll protect that front knee.
How to perform:
- Stand tall with a dumbbell in each hand by your sides.
- Step one foot straight back into a lunge.
- Lower your back knee down toward the floor.
- Bend your front knee to about 90 degrees.
- Angle your torso slightly forward over your front leg.
- Press through your front heel to stand back up.
- Finish your reps, 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.
