You only need 45 minutes and a pair of dumbbells to build bigger glutes

In need of some inspiration for your lower body workout? Grab some floor space and build your glutes with this sweaty routine

Woman performs a dumbbell squat
(Image credit: Getty)

On a mission to build bigger glutes? Your glutes, which are more formally known as your gluteals, are located in your bottom and are made up of three muscles. Along with the more well-known gluteus maximus, you also have a gluteus medius and gluteus minimus. 

Strong glutes help you to go about your daily business. Along with promoting good posture and balance, your glutes support your lower back and help you move your hip joints. This is why it's so important to target these muscles and grow a strong butt. You can do so at home using your bodyweight, in the gym using a squat rack, or just about anywhere if you have some of the best resistance bands

To help fire up your lower body and get some gains, try this 45-minute workout that just uses some floor space, a pair of dumbbells, and some resistance bands if you really want to feel the burn. 

The workout has been created by personal trainer and fitness expert, Sydney Cummings Houdyshell (opens in new tab). Houdyshell, who is based in North Carolina and has amassed more than 400,000 followers on Instagram, has pulled together an easy-to-follow legs and glutes workout, which focuses on targeting your lower body. 

Ready to get started? If so, grab one of the best adjustable dumbbells, one of the best yoga mats, and get your workout on.  

Watch Houdyshell's Dumbbell Glute Routine

In total, this workout will last 45 minutes. But you’ll be doing a mix of straight sets, supersets — which team two exercises together — and circuits, which involves three rounds of three different exercises. So you definitely won't get bored. 

As Houdyshell says: “[This is] perfect for all fitness levels, so if you are someone who can lift heavier weights, or you are someone who needs to move into a couple of bodyweight moves, all of that’s going to be fine."

Houdyshell recommends starting with a warm-up to help limber up your lower body by running through a few bodyweight squats, lunges, and stretches. This will help to prepare your muscles for the heavier exercises that are about to come. 

This lower-leg building workout includes a powerful concoction of the best glute exercises as it includes a mix of: 

  • Sumo squats
  • Reverse lunges
  • Romanian deadlifts
  • Side steps
  • Lateral lunges

While Houdyshell uses free weights and resistance bands for many of her exercises, be sure to focus on getting your form right first. 

You could do so by using your body weight and then gradually adding resistance. Or if you're yet to master how to do a squat, check out our handy guide.

Becks is a freelance journalist and writer with more than 7 years of experience in the field. She writes health and lifestyle content for a range of titles including Live Science, Top Ten Reviews, Tom’s Guide, Stylist, The Independent, and more. She also ghostwrites for a number of Physiotherapists and Osteopaths. 


Health has been a big part of Becks’ lifestyle since time began. When she’s not writing about the topic of health, she’s in the gym learning new compound exercises. And when she’s not in the gym, she’s most probably reading.