SPLYT · Workouts · Routines · Exercises · Tools
Glutes · Dumbbells · 19 exercises

Glute workouts with dumbbells

A glute workout with dumbbells: Romanian deadlifts, split squats, step-ups and pull-throughs.

The glutes extend the hip, so they grow from hip thrusts and bridges, which load them at the top, from hinges like Romanian deadlifts, which load them at a stretch, and from deep squats and lunges. Abduction work (band walks, side-lying raises) trains the smaller glute medius on the side of the hip.

Dumbbells load each side on its own, so your stronger side can’t cover for your weaker one, and they let your wrists and elbows find their own path. A pair of adjustable dumbbells and a bench covers every exercise below.

Dumbbell glute workout

Hinge first, then single-leg work.

  1. Dumbbell Romanian Deadlift
    Sets
    4
    Reps
    8–10
    Rest
    2 min
  2. Bulgarian Split Squat
    Sets
    3
    Reps
    8–10 each leg
    Rest
    90 s
  3. Dumbbell Step-up
    Sets
    3
    Reps
    10–12 each leg
    Rest
    90 s
  4. Dumbbell Sumo Pull Through
    Sets
    3
    Reps
    12
    Rest
    60 s
  5. Dumbbell Single Leg Deadlift
    Sets
    2
    Reps
    10 each leg
    Rest
    60 s

Can’t do one of these?

Machine taken or training somewhere else? Each of these has substitutes that work the same muscles.

Tips

  • At the top of a bridge or thrust, tuck your pelvis slightly and squeeze. If you feel it in your lower back, you are arching instead of extending your hips.
  • For lunges and split squats, a longer step and a slight forward lean move the work toward the glutes.
  • Pair a heavy stretch exercise (Romanian deadlift, deep lunge) with a squeeze exercise (bridge, thrust) in the same week.
  • When dumbbells get too heavy to get into position, switch to a harder variation or more reps instead of fighting to set up.

Run this workout in SPLYT

Every exercise here is in SPLYT’s library. Save the workout as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.

Get SPLYT on the App Store

19 glute exercises with dumbbells

Every one links to step-by-step instructions and a demonstration. Swap any of them into the workouts above.

All glute exercises →

Questions

How many glute exercises can you do with dumbbells?

SPLYT’s exercise library has 19 glute exercises you can do with dumbbells, including Dumbbell Step-up, Dumbbell Rear Lunge and Dumbbell Romanian Deadlift. Each one links to step-by-step instructions and a demonstration.

How often should I train glutes?

Two to three times a week works well. The glutes recover quickly, and most leg exercises already train them, so spread the work across your lower-body days.

Do squats grow your glutes?

Deep squats do, because the glutes work hardest near the bottom. Pair them with bridges or hip thrusts, which train the top of the movement that squats don’t load.

Can you build muscle with only dumbbells?

Yes. As long as you can keep adding weight or reps, dumbbells train every muscle well. A wide enough set of weights, or adjustable ones, is the main thing you need.

More workouts

Fit it into a weekly split

Free tools