It only takes five moves and 30 minutes to set your legs and glutes on fire with this quick workout

You can try it at home or at the gym, all you need is a pair of dumbbells

A woman performing a dumbbell hip thrust as part of a glute workout
(Image credit: Getty)

How many times have you heard the gluteus maximus used as the butt of the joke? We'd wager it's not a small number, but if you're looking to build strength then this is one body part not to be overlooked.

It's the largest muscle humans have and, thanks to its central position, strengthening it is key for supporting your lower back and keeping knee injuries at bay. It's powerful too, so glute training can help you generate more force to run faster, jump higher, and even lift heavier. 

Squat workouts are synonymous with successful glute training, but there are plenty of other exercises that are arguably more effective at bolstering your behind. Several of these, including the Romanian deadlift, are included in this workout from fitness trainer Meggan Kirkland (better known by her Instagram handle, Meggan Grubb). 

She prescribes five moves that each require just a couple of dumbbells, so you can do this workout at home or at the gym. She also uses a weight bench for a few of the exercises, but you can easily sub this out for a chair or step. 

Read Kirkland's caption below to find out which exercises you'll be performing, and how many sets and reps you need to do of each one. You can also watch her video if you're unsure how any of the movements should be performed. 

Watch Meggan Grubb's dumbbell glute workout

This is a resistance training session focusing on building strength and muscle. As such, it's important to rest between sets to allow your muscles to recover slightly. By doing this, you can hit each set with renewed intensity, and continue to lift heavier weights that will challenge you physically.

This is an example of progressive overload, which is a key principle for both growing muscle and improving your strength. 

Kirkland doesn't say how long you should rest between sets, but we would recommend giving yourself 60-90 seconds to recover. Following this protocol, the session should take about 30 minutes. 

This workout primarily targets your glutes, but that doesn't mean these muscles will be trained in isolation. Several of the movements programmed are compound exercises, meaning they work several muscle groups at once. 

For example, sumo squats will serve up a significant hit on your hamstrings, quads, hip flexors and calves too, making for a comprehensive leg workout

As a result, after completing this session, you'll need to give your lower-body a day or two away from resistance training to allow it to recover and grow. In the meantime, why not try this chest and back workout, or work on your mobility with these anti-aging yoga moves

Harry Bullmore
Fitness Writer

Harry Bullmore is a Fitness Writer for Fit&Well and its sister site Coach, covering accessible home workouts, strength training session, and yoga routines. He joined the team from Hearst, where he reviewed products for Men's Health, Women's Health, and Runner's World. He is passionate about the physical and mental benefits of exercise, and splits his time between weightlifting, CrossFit, and gymnastics, which he does to build strength, boost his wellbeing, and have fun.

Harry is a NCTJ-qualified journalist, and has written for Vice, Learning Disability Today, and The Argus, where he was a crime, politics, and sports reporter for several UK regional and national newspapers.