4 Best Dumbbell Glute Exercises For Muscle Gain Or Fat Loss

Regardless of your gender, dedicating time in the gym to working your glute muscles will not only ensure that you look and feel great – but it will also provide you with a vast array of very important benefits that range from reduced back pain all the way to increased fitness ability.

Exercises such as lunges, squats and even deadlift variations have the ability to help tone and strengthen the glute muscles, all while helping to reduce body fat in the lower body area.

However, if you want to really maximize your workout and enjoy plenty of versatility, you’ll be making the right decision to use dumbbells.

So, with all that being said, if you currently have a goal in the gym to gain muscle and reduce your body fat, these dumbbell glute exercises that we are going to be sharing with you will allow you to do so in a healthy way. You know what to do – just keep on reading to discover them!

The Anatomy Of The Glutes

Before we get any further into this guide, we first want to take a moment to provide you with a breakdown of the anatomy of the glutes.

By doing this, you will be able to enjoy a more effective workout as you will have a better idea of what muscles you are targeting.

When we think of the glutes, it can be easy to think of just one set of muscles. However, it’s important to note that the glutes are actually made up of three different kinds of superficial hip muscles that are posterior to the pelvis. They are the following:

  • The gluteus maximus
  • The gluteus medius
  • The gluteus minimus

First, we have the gluteus maximus. This is located in the posterior of the sacrum and coccyx, which is otherwise known as the lower lumbar spine.

Along with this, the gluteus maximus is also located on the surface of the ilium, and inserts itself high onto the femur. The main function of this muscle is to allow hip extension, as well as hyper-extension.

Next up, we have the gluteus medius. This muscle is located on the gluteal surface of the ilium and it inserts itself into the anterior aspect of the greater trochanter of the femur.

The main purpose of this muscle is to stabilize the hip joint and to allow for proper hip abduction.

As for the gluteus minimus? The gluteus minimus is also situated on the gluteal surface of the ilium and it originates on the anterior greater trochanter. The main purpose of this muscle is to allow internal rotation of the leg as well as abduction.

The Best Dumbbell Exercises For Weight Loss And Muscle Gain

Now that we have taken a closer look at the anatomical composition of the gluteal area, we are now going to be sharing with you some of the best exercises that you can use to enjoy targeted weight loss and muscle gain in this area.

Dumbbell Bulgarian Split Squat

This is one of the most effective exercises that you can do! Not only will the Bulgarian split squat help to get rid of any strength imbalances, but it will also help to improve your squatting ability. Here’s how to do them:

  1. Take one or two dumbbells and stand up straight with your legs shoulder width apart and your chest and shoulders pointing down.
  2. Place one foot back onto an elevated surface, and then take a moment to balance.
  3. Drop your elevated knee slowly down toward the floor, all while maintaining your other foot firmly on the ground with a slight bend.
  4. Return back to the position using your front leg. Then, rest and proceed to repeat on the other side.

Dumbbell Romanian Deadlift

Next up, we have the dumbbell Romanian deadlift! In this exercise, the dumbbell won’t ever touch the ground, which will allow you to feel consistent tension in the glute area, which makes it the perfect exercise for those wanting to improve their lower body strength.

  1. Stand up tall with your feet shoulder width apart. Then, take two dumbbells and hold them in an overhand grip right in front of your quads.
  2. Making sure that your chest is up and your shoulders are down, begin to hip hinge until the dumbbells are below the knees.
  3. Take a moment to pause so that you can engage your hamstrings and glutes to pull you back up to the starting position.
  4. Reset and then repeat in accordance with the amount of sets you’re doing.

Dumbbell Weighted Step Up

Moving on, the next dumbbell exercise ideal for weight loss and muscle gain in the gluteal area is the dumbbell weighted step up exercise.

Besides being one of the most effective exercises that you can do for lower body strength, the dumbbell weighted step up is also one of the most simple exercises you can do, as well! Here is how you can do it:

  1. To begin, stand in front of the box that you are going to be stepping onto. Then, take one or two dumbbells to hold them at arm’s length. If you can’t do this, hold them to your side.
  2. When you’re ready, place one foot in front of the box and carefully step up. All the while, make sure that you are pushing through your front food to ensure your knee is fully extended.
  3. Gently bring yourself back down to the floor on the leg that you have lifted, and then reset back into the starting position and repeat as many times as your repetition set requires.

Dumbbell Goblet Squat

Last but certainly not least, the final exercise that we are going to be sharing with you today is the dumbbell goblet squat!

No matter whether you are a seasoned gym-goer or you’ve just recently gotten started in the world of fitness, then we’re sure that you might have very well seen this exercise on social media.

Besides being one of the most popular glute exercises that incorporates a dumbbell, the dumbbell goblet squat exercise is not only awesome for improving body mobility and squatting ability – but it is also ideal for those that want to build their muscles in the gluteal area! Here is how you can do it:

  1. Start by placing your feet shoulder width apart, and then gently bring your dumbbell up to your chin.
  2. By making sure that your chest is up and your shoulders are down, carefully squat downwards all while making sure that your elbows are positioned inside the knees.
  3. Take a moment to pause (some count to 10 seconds) and then power up back into standing position by using the muscles in your glute area, as well as in your legs.
  4. Reset back into the starting position and repeat until the rep set is complete.

How To Hold A Dumbbell Correctly

While it’s all good and well to know about some of the most effective exercises you can do to target the glute area – it’s also just as important to make sure that you know how to correctly use the equipment that you plan to train with.

Here is a quick breakdown of how to hold the dumbbell:

  • At Your Sides

This is the most common way to hold dumbbells and will allow you to improve glute strength, as well as overall body strength. All you will need to do is hold each dumbbell in both hands and firmly grasp via the metal bar.

Holding your dumbbells at your side is also a great way to improve strength imbalances throughout the body, as you can simply opt to hold just one dumbbell at a time.

  • In Goblet Position

If your exercise calls to hold the dumbbell in a goblet position, you will need to firmly grip the dumbbell in a horizontal position with both hands. This provides you with an anterior core action that will be slightly more tricky to achieve than simply holding the dumbbell at your sides.

It is also a little more challenging because the weight will be positioned further away from your legs.

  • Front Rack

The front racked position is the most advanced way to hold a dumbbell, as you will be using more weight. In this position, the weight of the dumbbell is positioned further away from the legs, which means that you will also need to engage your back and core muscles.

To do this correctly, hold one or two dumbbells directly in front of you and hold away at arm’s length, maintaining shoulder level.

The Bottom Line

Now that you have made it to the end of this article, we are hoping that you now have a much clearer picture of all the best exercises that you can do to target your gluteus area with the added help of dumbbells.

No matter whether you are a seasoned gym goer or you’ve just started your fitness journey, these exercises will help to tighten, tone and strengthen your glutes.

Remember, these exercises won’t get you the results alone. So, you need to make sure that you’re prepared to put in the work and consistency to reach your fitness goals in a healthy and safe way.

Thank you for taking the time to read through this guide, and we hope that you have a great time putting our exercises to use!

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