In reality, though, most of us struggle to take such proactive measures for our glutes. Your front knee should bend to about 90 degrees. That's 1 rep. How: Stand … WHY IT WORKS: Lateral movement is important to the motions of everyday life, but too often we ignore it in the gym. Bend your knees and push your hips back as you lower down into a squat. Stand with your feet about shoulder-width apart. All rights reserved. Primary Muscles Worked: Glutes, Hamstrings. In this 30-minute dumbbell workout to build your glutes, we’ll hammer through four sets of these eight exercises circuit-style. Here's some more info on how to choose the right weight for your body and current fitness level. Goblet Squat. Stand with your feet together, holding a weight in each hand in front of your legs. Targets the gluteus maximus, hamstring, quadriceps, soleus (calf), and core. Activate the glutes by squeezing them one at a time during meetings, sitting at a desk, or bogged down in traffic. That's 1 rep. Do all your reps on one side and then repeat on the other side. Keep the weight close to your shins as you pull. Bend both knees to create two 90-degree angles with your legs. Bring your right leg back down to meet your left. Hold dumbbells along each leg. … Without letting your back knee touch the floor, drive your weight back up with the front glute. WHY IT WORKS: This practical, functional move is a simple but effective way to stretch your hamstrings while activating your glutes.HOW TO DO IT: Stand holding dumbbells with one … Bend at the waist keeping your back straight as you lower the dumbbells until you feel a stretch in … WHY IT WORKS: It’s one of the best moves to improve the activation patterns of the glutes. Dumbbell step-up. Keep your arms in front of your quads with dumbbells … Stand with your feet wider than shoulder-width apart, toes turned out about 45 degrees. Continue to circle your leg back until it is behind your body and the bottom of your foot is facing toward the ceiling. Stand with your feet hip-width apart. Your butt and core should be engaged. Squat on one leg until your thighs are parallel to the ground – or as parallel as possible. Your shoulder and heel should move together, forming a straight line. Finish the set with one arm before switching arms.PRESCRIPTION: 10 on each side. Push through your right heel to return to the starting position. WHY IT WORKS: Perhaps the most recognizable hamstring move, and for good reason; it’s effective in building the proper activation patterns in your hamstrings and glutes while also strengthening your back. Stand with your feet hip-width apart, knees slightly bent, and your arms relaxed by the front of your quads with a dumbbell in each hand. Reverse Lunge. She holds a B.A. Lower your hips by squatting back and down. [ November 26, 2020 ] DUMBBELL ONLY GLUTES AND HAMSTRINGS WORKOUT | Home and Gym workout | Beginner Friendly | 5 Exercises For Beginners [ November 26, 2020 ] 10 minute jump rope workout for weightloss Workout Freestyle [ November 26, 2020 ] Health Tips | Exercise | How to lose weight fast | Night routine | Shahid amir tv To Lose Weight Fast Start standing with your feet shoulder-width apart. Stand with your feet together, holding a weight in each hand in front of your legs. Hinge forward at your hips and bend your knees slightly as you push your butt way back and keep your back flat. Return to the starting position and repeat for set of 10. It’s tough to think of a better lower body exercise than the squat. Squeeze your glutes and abs and push through your heels to lift your hips a few inches off the floor until your body forms a straight line from your shoulders to your knees. Slowly lower the weight along your shins. Do 10 on one side and then the other.PRESCRIPTON: 10 reps per side, WHY IT WORKS: It’s one of the best moves to improve the activation patterns of the glutes. Switch sides. Keep your back flat. That's 1 rep. Move immediately into the next rep. You'll have to put more weight onto your left leg, but focus on still keeping your back straight and really engage your core. (You may need to bend your knee a bit more depending on your hip mobility and hamstring flexibility. Only your shoulders and hips remain on the ground. Squat as low as possible, keeping the left leg straight and holding for two seconds. Without letting your back knee touch the floor, drive your weight back up with the front glute. Hold a dumbbell in each hand by your sides. Keep your chest lifted and core engaged, and make sure your knee doesn't move forward beyond your toes. in journalism from the SI Newhouse School of Public Communications at Syracuse University, a personal trainer certification from the American Council on Exercise (ACE), and a CPR certification from the American Red Cross. Your shoulder and heel should move together, forming a straight line. 20-Minute Dumbbell Workout for Your Butt | Livestrong.com The dumbbells add a further strength challenge. As you return to standing, kick your right leg out to the right side. Gifs and image: Photographer: Katie Thompson. Muscles worked: Quads, calves, glutes, abs, arms and grip strength. Your right shin should be perpendicular to the floor and your right knee should be stacked above your right ankle. Dumbbell Squats. HOW TO DO IT: While holding dumbbells, balance on your right foot, keeping tummy tight and shoulders back and down. Lateral Lunge. Keep your right foot flat on the floor and rise onto the ball of your left foot, using it sort of like a kickstand. Pause there and squeeze your butt. Hold one weight by both ends in front of your chest with your palms facing in toward each other and your elbows bent. Hold one weight with both hands on one end so it's hanging vertically. That's 1 rep. Do all of your reps on one side, and then repeat on the other side. At the bottom of the movement, your torso and right leg should be almost parallel to the floor, with the weight a few inches off the ground. Step forward (about 2 feet) with your right foot, and plant it firmly on the ground. Targets the gluteus maximus, hamstrings, quadriceps, soleus (calf), and core. Dumbbell Step-up. Hold dumbbells along each leg. The lateral lunge hits the glutes, along with the quads and hamstrings. Bend at the waist with both hands out to the sides and extend your left leg back as you fire the left glute. Step back (about 2 feet) with your right foot, landing on the ball of your right foot and keeping your heel off the ground. While it's a no-brainer to use dumbbells for upper-body exercises like bicep curls, shoulder presses, and triceps extensions, they're also pretty stellar for lower-body moves. Lower the weight to starting position. Hold a weight in each hand and rest them on the tops of your shoulders with your palms facing in toward each other and your elbows bent. Moves to improve the activation patterns of the circuit to produce maximum results minimal... Hands out to the starting position way back and keep your arms along! Far down. ) inner thighs ) along … dumbbell step-up the hips to to! Both ends in front of your legs could use kettlebells, barbells or... Butt workouts with dumbbells at arm ’ s one of the circuit to produce maximum results minimal. Torso should be stacked above your left foot to stand up straight and holding for two seconds then! 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