27 Best Dumbells Exercises For Butt

Introduction

Dumbbells are a great tool for lower-body workouts as well as upper-body activities like bicep curls, shoulder presses, and triceps improvements.
Dumbbells are a wonderful tool for working out your butt.
Naturally, one of the best methods to strengthen your glutes is to perform bodyweight exercises like lunges and squats.
If you want to get stronger and gain more muscle, however, completing butt workouts with weights allows you to up the intensity, push your body to new limits, and eventually achieve your goal.
Of course, if you want to perform heavy butt workouts, there are a variety of choices for equipment available.
Kettlebells, barbells, and even the gym’s machines can be used.
However, most gyms will have at least a rack of dumbbells in different sizes, and they’re often easier to grip and manage than some of the other options available.
For many people, however, dumbbells are the most convenient to find and use.
Dumbbells are a terrific, practical choice for exercisers of all skill levels.
The following exercises can be performed with dumbbells if you would like to try working out your butt.
These exercises all train your glutes, but they also strengthen your core and a host of other lower-body muscles.
It is difficult to work on your butt without working on some of its neighbors, after all, as it connects to both your legs and your core.
Try starting these exercises with a set of medium-weight dumbbells, such as 8 to 10 pounds, and gradually adding weight as you gain strength.
Here are more details about selecting the appropriate weight based on your body type and degree of fitness.
Add some of these dumbbell butt exercises to your regular schedule, or choose four or five to make your circuit.
To begin, attempt two or three sets of eight to twelve repetitions each.

Suitcase Squat

Position your feet about shoulder-width apart as you stand.
With your upper body relaxed on the sides of your legs and your palms pointing inward, hold a dumbbell in each hand.
This is where everything begins.
As you lower you into a squat, flex your knees and thrust your hips back.
Squeeze your glutes at the top after driving through your heels to get up again.
That is to only one rep.

Front Squat

Position your feet about shoulder-width apart as you stand.
With the elbows bent and your hands pointing in the direction of each other, hold a weight in each hand and place them on top of your shoulders.
This is where everything begins.
As you lower you into a squat, flex your knees and thrust your hips back.
Push into your heels to stand back up, then tighten your glutes at the top.
That is only one rep.

Deadlift

Hold a dumbbell in each hand as standing with your feet hip-width apart, your knees slightly bent, and your arms relaxed by your quads.
This is where everything starts.
As you push your butt back and maintain a flat back, bend your knees slightly and hunch forward at the hips.
Reduce the weight gradually along your shins. Your upper body ought to be nearly parallel to the ground.
To stand up straight and get back to the beginning posture, push with your heels while maintaining a strong core.
As you pull, keep the weight towards your shins.
Compress your butt and pause at the peak.
That amounts to only one rep.

Forward Lunge

Position your feet about shoulder-width apart as you stand.
Have your arms relaxed along the sides of your legs and your palms pointing inward, hold a dumbbell in each hand.
This is where everything starts.
Take a few strides forward and put your right foot firmly on the ground.
Make two 90-degree angles with your legs by bending both of your knees.
Your shoulders should be above your hips and your chest straight in this position.
It’s acceptable to slightly bend your torso forward as long as your back is level and not rounded or arched.
Your right knee should be stacked over your right ankle, and your right shin should be level to the floor.
Your butt and spine must be in exercise.
To stand again, push with your right foot.
That amounts to one rep.
Complete all of your exercises on one leg, then switch to the other.

Reverse Lunge

As you stand, place your feet shoulder-width apart.
With your arms relaxed along the sides of your legs and your palms pointing inward, hold a dumbbell in each hand.
This is where everything starts.
With your heel off the ground, take a little step back (around two feet) and land on the ball of your right foot.
Make two 90-degree angles with your legs by bending both of your knees.
Your shoulders should be above your hips and your chest erect in this position.
It’s acceptable to slightly bend your torso forward as long as your back is level and not rounded or bent.
With your left knee stacked over your right ankle, your left shin should be parallel to the floor.
You need to be using your core and butt.
To get back up to your feet, push through the left foot.
That equals only one rep.
Complete all of your reps on one leg, then switch to the other.

Curtsy Lunge With Kick

Position your feet about shoulder-width apart as you stand.
With your elbows bent and your palms pointing in the direction of one another, hold a weight in each hand and place it on top of your shoulders.
This is where everything starts.
Step your right foot straight back behind you, bringing your right knee down to nearly the floor.
You should bend your front knee to a 90-degree angle.
To get back up and extend your left leg, push through your left foot.
Kick your right leg out to the right side as you stand back up.
That equals only one rep.
Go straight into the following rep.
Following doing all of your reps on one side, change to the other.

Lateral Lunge

Place your feet hip-width apart as you stand.
With your arms bent and your palms pointing in the direction of each other, hold a weight in each hand and place it on top of your shoulders.
This is where everything starts.
Make an important turn to the right.
To drop into a lateral lunge, bend your right knee, sit back with your butt, and bend forward at the hips.
Make sure that your knee doesn’t travel forward past your toes while maintaining an elevated chest and a tight core.
To go back to where you were, push through your right foot.
That amounts to one rep.
Complete all of your reps on one side, then change to the other.

5 O’Clock Lunge

Position your feet hip-width apart as you stand.
With your elbows bent and your hands pointing in the direction of each other, hold one weight by both ends in front of your chest.
This is where everything starts.
With your right foot, take a big step to the side and turn your body clockwise towards the five o’clock position.
Bend your right knee and press your butt back to descend into a lateral lunge while maintaining your left leg straight, left foot flexed, and your chest raised.
In order to stand and turn back to the beginning standing, push through your right leg.
That equals only one rep.
Complete all of your repeats on one side, then change to the other.

Single-Leg Deadlift

Holding a weight in front of your legs with both hands, stand with your feet together.
This is where everything starts.
Lower the weight to the floor by shifting your weight to your left leg and raising your right leg straight behind you.
Hint at the hips to bring your torso parallel to the floor, and maintain a tiny bend in your left knee.
Maintain a flat back.
Your right leg and body should be nearly parallel to the floor at the bottom of the exercise, with your weight only a few inches off the floor. (You might not be able to raise your leg as high if the thigh muscles are tight.)

Single-Leg Deadlift to Reverse Lunge

Keeping a weight in front of your legs with each hand, stand with your feet together.
Lower the weight down the ground by transferring your weight to your left leg and raising your right leg straight behind you.
Point at your hips to bring your body level to the level, and maintain a tiny bend in your left knee. (Depending on how stretchy and flexible the hamstrings are, you might need to bend your knee a little more.)
Maintain a flat back.
Your right leg and body should be almost parallel to the floor at the bottom of the exercise, with your weight only a few inches off the floor. (You might not be able to reach as far down if the hamstrings are tight.)
Press through your left heel to straighten it up and bring the weight back up to the starting position while maintaining a tight core.
Return your right leg to where it meets your left.
There, take a moment to massage your butt.
Next, take a small stride back with your right foot (approximately two feet), landing on the ball of the foot while maintaining your heel off the ground.
Make two 90-degree angles with your legs by bending both of your knees.
Your upper body should be above your hips and your chest straight in this position.
It’s acceptable to slightly bend your torso forward as long as your back is level and not rounded or curved.
To get straight up to your feet, push with the left heel.
That equals only one rep.
Finish all of your reps on one leg, then change to the other.

Squat to Lateral Leg Lift

As you stand, place your feet shoulder-width apart.
With your elbows bent and your hands pointing in the direction of each other, hold a weight in each hand and place it on top of your shoulders.
This is where everything starts.
As you lower you into a squat, flex your knees and thrust your hips back.
Push into your heels to stand back up, then tighten your glutes at the top.
With your foot flexed and your leg straight with your toes pointed front, quickly raise your right leg out to the side.
You’ll need to shift more weight to your left leg but remember to maintain a straight back and actively use your abdominal muscles.
To get back to the starting position, plant your right foot again on the ground.
That equals only one rep.
Complete all of your reps on one side, then switch to the other.

Sumo Squat

Position your feet wider than your shoulders and point your toes about 45 degrees out from your upper body.
With both hands, hold one weight such that it hangs straight from one end.
You can hold it at chest level with an underhand grip or with an overhand hold and your arms stretched between your legs (as seen).
This is where everything starts.
As you lower you into a squat, flex your knees and thrust your hips back.
Press your glutes at the top after pressing through your heels to stand again.
That equals only one rep.

Weighted Glute Bridge

At your feet flat on the floor, with your hips apart and your knees bent, lie on your back.
Dumbbells should be placed in each hand and placed just under your hip bones.
This is where everything starts.
Lift your hips a few inches off the ground by contracting your glutes and core and pressing through your heels until your body forms a straight line from your shoulders to your knees.
Hold for a brief while before lowering your hips gradually into the starting position again.
This is one repeat.

Bulgarian Split Squat

Position your back on a bench or similar raised surface while standing.
Place the top of your right foot on the bench with the laces down and maintain your left foot planted on the ground a few feet in front of the bench.
Dumbbells need to be held at your sides in each hand.
Lower yourself into split squats by bending your knees and bracing the muscles in your core.
Your right knee should be hovering over the floor and your left knee should make a 90-degree angle with your thigh parallel to the ground.
(Quickly position check: step out your left foot far enough so that your left knee does not extend past your left foot; if this is not possible, step out your left foot a little further from the bench.)
Push through your left heel to re-establish your starting posture.
This is one repeat.
Complete all of your repeats on one side, then change to the other side.

Staggered-Stance Deadlift

Holding a weight in front of your legs with each hand, stand with your feet together.
Step forward using your right foot so that the toes of your left foot and the heel of your right foot line up.
Sort of like a kickstand, keep the heel of your right foot flat on the ground and raise onto the ball of your left foot.
This is where everything starts.
Swing at the hips to bring your torso equal to the floor and shift the weight down while maintaining a small bend in your knees.
Maintain a flat back.
Your weight should be just a few inches off the ground at the bottom of the movement, with your torso nearly parallel to the floor.
Push through your left foot to straighten up and bring the weight back up to the starting position while maintaining a strong core.
There, take some time to squeeze your butt.
That amounts to one rep.
Perform each repetition with your right leg extended, and then switch to your left foot for the next set.

Weighted Circle Hydrant

Get on your hands and knees to begin.
Squeeze your leg around a dumbbell that is placed behind your left knee to hold it in place.
This is where everything starts.
Lift your left leg out to the left while maintaining a knee bent while maintaining a strong core and a flat back.
Keep circling your leg back until the bottom of the leg is facing upward and it is behind your upper body.
Everywhere, make sure to keep your butt pressed.
Slowly bring your leg back to its starting position.
This is one repetition.
Complete all of your repetitions on the left side, then switch sides and go again.

Weighted Donkey Kick

Get on your hands and knees to begin.
Squeeze your leg around a dumbbell that is placed behind your left knee to hold it in place.
This is where everything starts.
Point your toe and tighten your butt as you raise your left leg to the highest point while maintaining a flat back and a strong core.
When your knee reaches a hip height, stop; if your back starts to arch sooner, stop.
Even if you have to lift less, the goal is to experience the work in your butt compared to your low back.
Slowly bring your leg back to its starting position.
This is one repeat.
Complete all of your repeats on the left side, then switch sides and go again.

Hip Circles

Maintaining shoulders over elbows and hips over knees, begin on a mat on your elbows and knees.
Make circular motions with your right knee in the air from the hip.
Draw a circle as large as you can while maintaining a steady torso.
After 30 seconds of continuous right knee circles, switch legs and continue with the left leg for another 30 seconds before going on to the next motion.

Downward Dog Leg Kick

Start in a position of plank with your hands shoulder-width apart and your feet a hip distance apart.
Lift your hips and create a dog stance with your heels planted hard on the ground and your tailbone pointing upwards.
Raise your right leg straight back and up while maintaining a tightly flexed right foot.
Return the right leg to the mat and repeat with the left leg.
After 30 seconds of leg switching, continue on to the next exercise.

Side Leg Lift

Adjust your feet and lie on your right side to begin.
To stabilize the body, place the left hand on the ground in front of the chest.
Maintain a straight body with a tucked spine.
With left foot flexed and leg straight, elevate leg towards the ceiling.
Stop between 45º and 80º, depending on your flexibility, and then lower yourself back down.
Before moving on to the next exercise, continue raising and lowering your right leg for thirty seconds.
Then, swap sides and repeat with your left leg for another 30 seconds.

Alternating Leg Lowers

Start by resting on the back.
Place your hands on your hips and squeeze your lower back against the floor.
Raise both of your legs to the ceiling, angled ninety-one degrees.
Lower right leg slowly while keeping feet flexed.
Raise your right leg once more, then raise your left leg.
After 30 seconds of leg switching, continue on to the next exercise.

Kneeling To Half-Kneeling

Starting in the kneeling position, raise and rotate the left knee until the foot is planted firmly on the floor in front of the torso and the knee is at a 90-degree angle in front of the left hip.
Return the left knee to the floor, then switch to the right side.
In 45 seconds, complete as many reps on each side as you can, then take a 10-second break.
Go on to the following step.

Glute Bridge

Start by resting on your back with your knees bent, your feet hip-distance apart, and your butt approximately six inches away.
Lift your hips towards the ceiling while maintaining a strong core.
Return your hips to the floor and press your lower back onto the mat.
In 45 seconds, perform as many reps as you can, then take a 10-second break.
Go on to the following step.

Speed Skaters

Having your knees slightly bent, rise up.
With your right leg behind you and your right arm extended in front of you, towards your left foot, hop to the left.
With your left arm in front of you and your left leg behind you, hop to your right.
Throughout the entire exercise, your hips should remain down and your chest elevated.
In 45 seconds, complete as many reps on each side as you can, then take a 10-second break.
Go on to the following step.

Mountain Climbers

Start in a plank position with your hands shoulder-width apart and your feet hip-distance apart.
Press your right knee firmly into your chest and start.
On the left side, repeat. Keep swapping sides, and in 45 seconds, perform as many reps as you can.
After ten seconds of rest, move on to the next exercise.

Lying Knee To Chest

Go flat on your back with your legs straight out on the floor and your arms by your sides.
Raise your right knee, both hands holding your shin, and bring your knee to your chest.
Maintain a straight left leg and a long torso.
Before moving on to the next technique, hold the right knee for 30 seconds.
Then, switch legs, and repeat on the left leg for another 30 seconds.

Happy Baby

Go flat on your back with your feet flexed, knees bent, and legs extended above your hips.
Keeping your elbows inside your knees, grasp the outsides of each foot.
Press your feet up towards the ceiling and use your hands to gently pull them towards the floor.
Keep your lower back pressed onto the mat. After 30 seconds of holding, move on to the next step.

Conclusion

Always remember to begin with a suitable weight and concentrate on good form rather than doing big lifting at first. As your strength grows, progressively increase the weight. Compound exercises like squats and deadlifts can also be used to target the glutes while also working for other muscle groups and developing overall strength.

FAQ

Which workouts make your bum bigger?

The secret to growing a larger butt is exercise. It’s crucial to concentrate on glute-targeting exercises, such as squats and hip extensions, if you want the best results. These exercises can help you burn fat in other parts of your body in addition to strengthening the muscles in your glutes.

How long does it take to use dumbbells to create larger glutes?

It’s crucial to keep in mind that glutes don’t grow quickly. Instead, most people notice a difference in as little as 6 to 8 weeks. Others may start to see improvement after ten to twelve weeks. Once more, everything depends on training, nutrition, and naturally, body type.

How can a small girl grow a larger bum?

Strength is the key to developing solid, toned buttocks, says Cowan. Although squats and lunges are among the finest exercises for developing gluteal muscle, you should try experimenting with other activities and adding weight to these exercises if you want to truly transform and shape your butt.

Why do you have flat buttocks?

Because there is less fat in your buttocks and less collagen in your skin as you age, your butt may become flatter and lose its form. Dormant butt syndrome is a condition in which your hip flexors are too tight, impairing their ability to contract properly, and your gluteal muscles are weak.

Does a buttock get rounder when squeezed?

No, gripping your butt or performing an isometric flex of your gluteus maximus muscles will not improve the appearance of your butt.

References

Cpt, C. A. (2022, September 7). The 20-Minute Leg And Butt Workout That You Can Do With Just Dumbbells. Women’s Health. https://www.womenshealthmag.com/fitness/a30308157/dumbbell-leg-workout-for-strength/
CPT, A. M. W. (2019, January 6). 17 Dumbbell Exercises That Work Your Butt. SELF. https://www.self.com/gallery/50-shades-glutes-dumbbell-exercises

27 Best Dumbells Exercises For Butt

Introduction