The Best Glutes Exercises with Dumbbells and Kettlebells

Bringing our A-game

Putting them glutes in action


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How to do these exercises

Watch the Gifs

Read the instructions.

Don’t get hurt.

Bring it like a boss.

here

we

go!


Lunges with dumbbells gluteal workout gym at home glutes legs exercise butt workout for men women functional fitness training.gif

This exercise is pro

Lunges with Dumbbells

What it works:

  • Legs, glutes arms and shoulders…and core

Who its for:

  • Everyone ready for exercise upgrades

  • Ready for big-bang exercises that give even more benefits

  • Ready for harder legs workouts

Pros:

  • Works the arms, legs, shoulders, glutes and core

Cons:

  • None

What it does:

  • Makes magic happen

How to do it:

  • As per gif

  • Repeat 8-12 times per leg


bulgarian split squat with dumbbells on bench  gluteal workout gym at home glutes legs exercise butt workout for men women functional fitness training.gif

An extra level

Bulgarian Split Squat with Dumbbells

What it works:

  • As above exercise

Who its for:

  • People ready for even harder challenges

Pros:

  • Stretches and strengthens

  • Stretches the hip flexors and quadraceps

  • Pure gluteal magic

Cons:

  • Difficult to learn

  • Difficult to master (much easier to master with a trainer)

What it does:

  • Tones our legs, arms, shoulders and glutes

  • ..and..

  • Improves our posture

How to do it:

  • As per GIF

  • Ensure the front knee is over the front foot


sherry side lunge and curl  gluteal workout gym at home glutes legs exercise butt workout for men women functional fitness training.gif

The perfect side lunge combo exercise

Side Lunge and Curl

With Sherry W.

What it works:

  • Everything in the hips (including the glutes)

  • The biceps (arms and shoulders)

Who its for:

  • People who want to be in top physical shape

Pros:

  • Extremely awesome (and effective) exercise

Cons:

  • Difficult to do well

What it does:

  • Stretches, tones and shapes everything around the hips, and the thighs

  • Makes our arms good

How to do it:

  • As per GIF

  • Watch closely and study


Lunge and Curl with Dumbbells  gluteal workout gym at home glutes legs exercise butt workout for men women functional fitness training.gif

For glutes and arms

Lunge and Curl

With Dumbbells

What it works:

  • Lots of arms

  • Lots of glutes

  • Lots of legs

Who its for:

  • Everyone

  • Male and Female

Pros:

  • Great cardio

  • Big bang exercise

Cons:

  • Difficult to coordinate arms and legs

What it does:

How to do it:

  • Practice and you can do it, simply:

  • Step back and

  • Lunge down

  • As you lower the dumbbells

  • , Then step forward and stand up

  • As you curl the weights up

Repeat 8-12 times per side


single leg deadlift  gluteal workout gym at home glutes legs exercise butt workout for men women functional fitness training.gif

Incredible glutes-burner

Single Leg Deadlifts

What it works:

  • Glutes, glutes, glutes

Who its for:

  • All the people

Pros:

  • Feel the burn: it’s working

Cons:

  • Very difficult to balance

  • Very difficult to master

  • Definitely harder that it looks

What it does:

  • Gets them glutes into action

How to do it:

  • Hold the kettle bell in the left hand

  • Stand on the right leg...

  • Bend forward at the hip as you..

  • Push your hips backwards, slightly..

  • And lift the left leg..

  • As you bring the kettle bell to the floor

  • Stand back up in reverse order

  • Repeat 8-12 times per leg


More Exercises to come in the future


About this page:

Tucked into the mountains of far northern California (in Shasta County), is the city of Redding. This is where Dale Maynor is a personal trainer, teaching group exercise and fitness. Dale can be found on his Facebook fan page or teaching clients and classes at the Shasta Family YMCA, or the City of Redding Parks and Rec, and more.