The Gluted workout guide · Dumbbells
DUMBBELL
GLUTE WORKOUT.
A pair of dumbbells. Three movement patterns. A session you can do at home.
This glute workout with dumbbells combines a hip thrust, a hinge and a squat, with sets, reps and rests laid out below. Start with the setup, then choose a load you can control.
See the workoutYour session at a glance
- Exercises
- 3
- Sets per exercise
- 3
- Rest between sets
- 90 seconds
Allow around twenty minutes, plus your warm-up. Your pace, setup and extra rest can add time.
MAKE ROOM FOR THE LIFT.
You need a pair of dumbbells, space to move and a stable bench or couch for the hip thrust. Use one dumbbell for the thrust and goblet squat, and two for the Romanian deadlift.
Check that your shoulder support cannot slide or tip. If you do not have suitable support, start with the floor-based bridges in the home workout guide.
Warm up before lifting and rehearse each movement without weights. Keep breathing and work through a range you can control. If it hurts, stop.
Your dumbbell glute workout
THRUST. HINGE.
SQUAT.
This sample uses Gluted’s Grow settings: three sets of 6–12 reps with 90-second rests. Finish the sets for one exercise before moving to the next. Start at the lower end of the rep range while learning the movement.
Three-move sample · Grow goal · Dumbbells
Dumbbell hip thrust
- Sets
- 3
- Each set
- 6–12 reps
- Rest
- 90 seconds
Dumbbell Romanian deadlift
- Sets
- 3
- Each set
- 6–12 reps
- Rest
- 90 seconds
Goblet squat
- Sets
- 3
- Each set
- 6–12 reps
- Rest
- 90 seconds
| Exercise, in order | Sets | Each set | Rest after a set |
|---|---|---|---|
| Dumbbell hip thrust | 3 | 6–12 reps | 90 seconds |
| Dumbbell Romanian deadlift | 3 | 6–12 reps | 90 seconds |
| Goblet squat | 3 | 6–12 reps | 90 seconds |
Rest between sets and take longer when you need it. Choose the weight separately for each exercise. This uses Gluted’s build-your-own workout settings; it is separate from the upcoming Dumbbell Lift program.
GET THE SETUP RIGHT.
Thrust · One dumbbell + a stable bench or couch
Dumbbell hip thrust
3 sets · 6–12 reps · 90 seconds rest
Dumbbell hip thrust. AI-generated exercise illustration. Rest your shoulder blades against a stable bench or couch that cannot slide or tip. Plant your feet and position one dumbbell across your hip crease, keeping it secure with both hands.
Tuck your chin, press through your heels and raise your hips. Keep your ribs down, then lower with control.
Check in: Aim for upright shins at the top. Keep the weight from rolling toward your stomach and stop the lift before your lower back arches.
Where you may feel it: Mainly in your glutes, especially at the top.
A simpler starting point: Practice the bodyweight hip thrust first. If you do not have stable shoulder support, use the floor-based bridge session in the home workout guide instead. See the glute bridge vs hip thrust guide for the bodyweight setups.
Hinge · A pair of dumbbells
Dumbbell Romanian deadlift
3 sets · 6–12 reps · 90 seconds rest
Dumbbell Romanian deadlift. AI-generated exercise illustration. Stand with a dumbbell in each hand, weights in front of your thighs. Keep a small bend in your knees.
Send your hips back and keep the weights close to your legs. Lower through a range you can control, then bring your hips forward to stand tall.
Check in: Keep the knee bend fairly steady. Do not round your back to reach the floor or lean backward at the top.
Where you may feel it: Your hamstrings as you lower and your glutes as you stand.
A simpler starting point: Put the weights down and practice the hinge without load. Stand a short distance in front of a wall and send your hips back to touch it, keeping your knees soft.
Squat · One dumbbell
Goblet squat
3 sets · 6–12 reps · 90 seconds rest
Dumbbell goblet squat. AI-generated exercise illustration. Hold one dumbbell close to your chest with both hands. Stand about shoulder-width apart, with your elbows pointing down.
Sit down between your heels, using a depth you can control. Push through your feet to stand, keeping your chest tall.
Check in: Keep your knees moving in the direction of your toes. Do not let the weight pull your chest forward.
Where you may feel it: Your glutes and thighs, with your upper back holding the weight.
A simpler starting point: Put the dumbbell down and try a bodyweight squat. A controlled squat to a sturdy chair is another starting point; the home workout guide explains it.
Choosing your dumbbells
CONTROL FIRST.
THEN LOAD.
Start with a weight you can move well.
There is no single starting weight for everyone. Pick a load that lets you complete the reps without swinging, rushing or changing the movement to finish. Use a lighter weight when you need to.
Your hip thrust, deadlift and squat may each need a different load. Learn the setup before adding more.
Keep a record. Build gradually.
Write down the weight and reps for each set. Keep your units consistent and note whether a number means one dumbbell or the pair.
When every set reaches the top of its rep range with control, increase the load gradually. Keep a rest day between strength sessions for the same muscle group.
QUICK ANSWERS.
Can I do this dumbbell glute workout without a gym?
Yes, if you have the weights, enough space and stable shoulder support for the hip thrust. Without suitable support, use the bodyweight home workout with floor bridges.
Should I repeat it every day?
Leave a rest day between strength sessions for the same muscle group. This is one session idea, rather than a full weekly plan. For a planned introduction with different sessions and rest days, explore the free 30-Day Starter.
Is this the Dumbbell Lift program?
This is a standalone sample using Gluted’s custom workout settings. Dumbbell Lift is a separate, planned six-week Gluted Max program that is still coming soon. See its status on the programs page.
Using a mini loop band instead? Follow the resistance band glute workout guide for bridges, squats and clamshells.