GymDroid
Glute and Leg Workout at Home with Dumbbells
This glute workout at home takes about 30 minutes and needs one or two dumbbells, a sturdy chair or couch and some floor space.
Dumbbell glute workout at home
- Warm up for 5 minutes: body weight squats, glute bridges and leg swings.
- Glute bridge: rest one dumbbell across your hips and hold it with both hands. A folded towel under it makes it more comfortable.
- Bulgarian split squat: put your rear foot on a chair or couch. Lean your torso slightly forward to work the glutes more.
- Romanian deadlift: push your hips back with soft knees and stop when you feel a strong stretch in your hamstrings. Keep your back flat.
- Reverse lunge: hold the dumbbells at your sides, or do it with body weight if your legs are tired by now.
- Finish with body weight glute bridges and squeeze your glutes for two seconds at the top of every rep.
More home workouts
Good to know
Glutes and legs at home
It trains the glutes from three directions: a bridge for hip extension, single leg work for a deep stretch and a Romanian deadlift for the glutes and hamstrings. Your quads get plenty of work too, so it doubles as a full leg day.
Dumbbell glute workout at home
Use straight sets: finish all sets of one exercise before you move on. On single leg moves, do all reps on one leg, then switch, then rest. Choose a weight that leaves one or two good reps in the tank at the end of each set. Move slowly on the way down and squeeze your glutes at the top of every rep.
How to pick the weight and keep progressing
Start light. Single leg moves are harder than they look, so many people use half the weight they would use for a two leg exercise. For the glute bridge and Romanian deadlift, your heaviest dumbbell is usually the right one. When you hit the top of the rep range on every set, add a little weight. If your dumbbells are already the heaviest you have, use the other tools: add reps, take three seconds to lower each rep, pause for two seconds at the top of each bridge, or add a set. Change one thing at a time so you can see what works.
How often to do this workout
Do it two times a week with at least two days between sessions, for example Monday and Thursday. That gives your glutes about 10 to 13 hard sets per session, which fits the range that works for most people. If you also run or play sports, keep the second session lighter. Pair it with an upper body day on other days if you want to train the whole body.
See each move from every angle
In GymDroid you can turn each exercise in this workout to see it from every angle. Check the hip position in the Romanian deadlift and the foot position in the split squat before your first set.
What are the best glute exercises at home?
The glute bridge, Bulgarian split squat, dumbbell Romanian deadlift and reverse lunge. Together they train the glutes in both a stretched and a squeezed position.
Can you grow your glutes with just dumbbells?
Yes. Dumbbells give enough load for most people, especially with single leg moves. Keep adding weight, reps or slower reps over time.
How often should you train glutes?
Two times a week works well for most people, with at least one or two rest days between sessions.
Are squats good for glutes?
Yes, squats train the glutes well. Split squats and lunges load each glute on its own, which is why this home workout uses them instead of a regular squat.
Is this glute workout good for beginners?
Yes, with light weight. If the Bulgarian split squat feels too hard, start with reverse lunges and a regular glute bridge for the first two weeks.
Do this workout with the app
Add these five exercises to a workout in GymDroid, log the weight and reps of each set and try to beat one number next session.
