If you're looking to train your glutes to sculpt your butt or increase muscle mass, you don't have to squat or hip thrust with a barbell. You can still achieve impressive results with a pair of dumbbells and a few good glute-focussed exercises – much like this four-move Tiktok workout.
Of course, strength training with a barbell is extremely beneficial for building strength and mass in major muscle groups, like the glutes. Once you learn how to deadlift properly with a barbell, you can then keep on adding more and more weight as you progress. But smaller weights like a set of best adjustable dumbbells also allow you to manually adjust the weight, and they're a great space-saving addition to any home gym – after all, they take up much less space than a barbell!
This Tiktok workout that was posted by Krissy Cela, co-founder and lead trainer of the Tone & Sculpt app, only requires two dumbbells and is a great way to fully target your glutes with just four exercises. If you fancy getting some discounted weights check out our roundup of dumbbells on sale right now.
Cela demonstrates each exercise in the video so you can ensure you're using good form when you try it out yourself. She's also included how many reps and sets you should aim to complete of each move.
Don't forget to break in between each set as research has actually found longer rests between sets could actually build muscle faster. You should also keep one of the best water bottles for the gym by your side as a reminder to stop, rest, and hydrate.
WATCH THE TIKTOK GLUTE-BUILDING WORKOUT
This workout uses a mix of lower-body focused exercises including sumo squats, Romanian deadlifts, single-leg Romanian deadlifts, and reverse lunges. The bonus is each exercise will not only develop your glute strength but will also train other important muscles like your hamstrings, quads, calves, hip flexors, and even your core.
Many people want to train their glutes because of the visual results, but a more important reason to work this muscle group is that it can also help people avoid and recover from injury better. One study published in the Journal of Physical Therapy Science found that building strong and functional glutes helped to reduce pain and rehabilitate low-back pain patients.
Cela's glute-building video received over two million views on TikTok and is just one of the fit-tech entrepreneur's many guided workouts available online. While her Instagram and TikTok pages are loaded with similar content, you can also subscribe to the Tone and Sculpt app and receive more in-depth home and gym fitness programs there.
It's useful to note that if you're challenging yourself with heavier weights and performing these exercises for the recommended number of sets, you're likely to feel strains occur in places like your hamstrings, especially with the RDL variations. As long as you stretch before and after your workouts and use one of the best foam rollers from our guide, this will help to relieve any unwanted tensions and aches.
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Jessica is an experienced fitness writer with a passion for running. Her career in journalism began in local news and she holds a Masters in journalism. Jessica has previously written for Runners World, penning news and features on fitness, sportswear and nutrition.
When she isn't writing up news and features for Fit&Well covering topics ranging from muscle building, to yoga, to female health and so on, she will be outdoors somewhere, testing out the latest fitness equipment and accessories to help others find top products for their own fitness journeys. Her testing pairs up nicely with her love for running. She recently branched out to running 10Ks and is trying to improve her time before moving on to larger races. Jessica also enjoys building on her strength in the gym and is a believer in health and wellness beginning in the kitchen. She shares all of this on her running Instagram account @jessrunshere which she uses for accountability and for connecting with like-minded fitness lovers.
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