This twenty-minute dumbbell workout only uses four moves to build bigger glutes

Stuck on what to do for your next lower body session? Try this quick and simple dumbbell routine for your glutes

Women complete a dumbbell workout
(Image credit: Getty)

If you're trying to piece together a lower body session and at a loss, here's a simple glute-pumping dumbbell session you should try. It only involves four moves, so it's a real time saver and can be completed at the gym or at home.

Your gluteal muscles are located in your butt and help your body to move the hip joint as well as stabilize your pelvis helping you to maintain good posture and balance. Evidently, there is very good reason to include some of the very best glute exercises to your regular fitness regime.

This routine comes from Whitney Simmons (opens in new tab), a qualified personal trainer with over 3.3 million followers on Instagram. This glute video that she shared doesn't require any fancy gym machines, you just need some of the best adjustable dumbbells to get started. This option of weight is great for training with at home because you can adjust the weight as you train rather than depend on a full rack of weights.

Simmons demonstrates each exercise for you and also recommends how many repetitions you should complete of each. This can be adjusted should you want, for example, if you are working with heavier weight you may want to reduce your reps. Alternatively, if you're finding a certain move more challenging don't be afraid to reduce your reps. Correct form will prevent injury and is far more effective for gaining long-term results.

You can help prevent any painful tensions in your muscles from escalating after your strength session by using one of the best foam rollers afterwards.

Watch Whitney Simmons' Dumbbell Only Glute Workout

A post shared by Whitney Simmons (@whitneyysimmons) (opens in new tab)

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If you're completing this at home, feel free to swap out the bench and instead use a sofa or a chair to lean against. Dumbbell workouts are such a great way to build muscle at home whether that's in your living room or the garden. Our story 'I tried this 15-minute dumbbell arm workout, and now I won't ever need the gym again' reveals more benefits on weight training at home.

Four-Move Dummbell Workout Steps

  • RDL’s - 4x8
  • Reverse - Lunges 3x8
  • Single Leg - Hip Thrust 3x12
  • Single Leg Assisted RDL - 3x10

If you're serious about growing muscle then it's a good idea to implement progressive overload into your training. This means you should be thinking about either increasing the reps or increasing the weight you are working with in order to get stronger and notice results.

You should also make sure you are eating generous amounts of protein, as this nutrient is what helps your muscles to repair and build. Even if you don't find ways to reach a high intake of it through your meals you can always blend one of the best protein powders for women into a smoothie or bowl of oats.

Jessica Downey
Staff Writer

Jessica is Staff Writer at Fit&Well. 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.