by Eliza Sterling

A toned athlete performs a glute-focused exercise with a pair of bright green dumbbells, showcasing her stunning athleticism and strength.

Sculpting strong and robust glutes isn’t just about flaunting a perfect figure in your skinny jeans. Increasingly, it’s becoming clear that a dedicated routine of glute exercises, especially using dumbbells, is beneficial for several reasons. An enticing bonus is that it ameliorates your posture, enhances your athletic prowess, minimizes the susceptibility of injuries, and simplifies day-to-day activities such as standing, sitting, or climbing stairs.

However, to fully reap these benefits, it’s crucial to engage all three glute muscles – the miniscule gluteus minimus, the mid-size gluteus medius, and the large gluteus maximus. Do your exercises hit all these spots? We’ve got you covered! Let us introduce you to an exemplary glute workout curated by a popular virtual fitness instructor.

This unique regimen employs dumbbells for a dynamic and intensive full-range glute workout. To get the most out of it, start with a good warm-up. We recommend glute activation exercises like frog pumps. Other options include banded walks, bodyweight squats, and single-leg deadlifts. Such warm-ups give your leg and glute muscles a good wake-up call, especially after being dormant while you sit all day.

For your main workout, complete the following sequence:

• Frog pumps
• Sumo squats
• Step-back lunges
• Curtsey lunges
• Romanian deadlifts
• Elevated hip thrusts

Allot 40 seconds for each move. Take a 20-second break, then repeat the movement for another 40 seconds. After two sets, move to the next step. Repeat the entire drill twice for maximum results.

Let’s break down each move:

Frog Pumps

Starting in a lying position, bring the soles of your feet together by your bottom, with palms flat on the floor by your sides. Lift your hips and squeeze your glutes at the top. This movement wakes up your glute and leg muscles.

Sumo Squats

Hold a dumbbell with both hands,standing with feet wide apart with toes at 45 degrees. Squat while maintaining an upright posture. This movement strengthens your lower body and enhances mobility and agility.

Step-back Lunges

Standing with feet shoulder-width apart, hold a dumbbell in each hand. Lunge backward, using your engaged core for control. This works the glutes, quads, calves, hamstrings, and abs.

Curtsey Lunges

Hold a dumbbell with both hands in front of your chest, step your right foot behind your left foot, lowering your hips until your left thigh is parallel with the floor. Maintain a flat back throughout the movement and repeat with the other leg.

Romanian Deadlift

While standing with feet shoulder-width apart, hold a dumbbell in both hands and push your bottom backwards, to lower the dumbbell towards your shins( hinge at the hips). Then, stand straight squeezing your glutes.

Elevated Hip Thrust

In this movement, your feet are raised onto a higher surface. Lay down with knees bent at 90 degrees and place a dumbbell on your hips. Drive through your heels to raise your bottom, forming a straight line from your knees to shoulders. Lower your bottom with utmost control and repeat.

Remember to invest in a supportive mat for the floor exercises of this glute workout and always prioritize proper form over speed. By consistently following this workout routine, you’ll be powering up your glutes for a healthier body and an improved athletic performance. Here’s to stronger, more powerful glutes!

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