Build STRONG Glutes And Hamstrings With Just Dumbbells! -

You do NOT need a lot of equipment to build muscle and get strong! Dumbbells are more than enough!

Here are 5 of my top exercises for strengthening and building your glutes and hamstrings. All you need are dumbbells! You can also use kettlebells, a band, or a barbell. All of these exercises are great for home workouts, or the gym.

#1) Single Leg Rear Foot Elevated RDLs/deadlifts (foot resting against stable surface)

This exercise strengthens the hamstrings and glutes. Lightly resting the foot of the supporting leg against a vertical surface versus pressing down on a horizontal surface (what most people do) largely reduces the amount of assistance the supporting leg provides.

Coaching Tips:

Stand on one foot, and rest the sole of your foot on the supporting side (back leg) against a couch, wall, or other stable surface. This side will serve as a “kickstand,” and will provide minimal assistance. Figure out what stride length works and feels best for you.

Your head, torso, and hips should be in a stacked/level position.

On the front foot, keep your weight centered over the middle of your foot the entire time. Your heel, and the base of your big and baby toes should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.

Keep your arms rigid and pretend you are crushing oranges in your armpits. For the duration of the exercise, your arms/weights should not travel ahead of your body.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Now hinge/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall.

When you are hinging, pretend you are “pulling” your body back/down with your posterior chain muscles. Don’t just mindlessly drop down.

Do not relax or lose tension when you are in the bottom position.

When you reach your full range, engage your posterior chain muscles and press your body away from the floor and back to the top/starting position.

Use a range where you can maintain proper form.

Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knee. Use as little assistance from the supporting leg as possible.

For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.

For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 6-12 reps per side.

#2) Negative 1.5 Rep Hip Thrusts

This exercise strengthens the glutes. The negative 1.5 rep tempo REALLY makes the glutes work! I’ll describe this tempo below.

Coaching Tips:

Set yourself up so your shoulder blade/upper back area, and upper arms are positioned on a bench, chair, or other stable surface. Your head, torso, and hips should be in a stacked/level position. You should feel very stable on the surface.

If you are using weight, hold the weight on your hips. You may also use band resistance.

Place your feet so they are approximately hip width apart. Figure out what position works and feels best for you.

Bend your knees to roughly a 90 degree angle. Place your shins in a relatively vertical position.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Now take 3-5 seconds and lower your hips to a range where you can maintain proper form. Once you get to the bottom position, use your glutes to lift your hips halfway to the top position, back to the bottom position, and finally, back to the top position (all at normal speed). This is one rep.

Make sure to press through the back portion of your feet. Don’t let your weight shift to your forefeet.

In the top position, your body should form a straight line from your shoulders to knees.

When you get to the top position, hold for a count or more and really squeeze your glutes.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 5-12 reps.

#3) Staggered Stance RDL/Deadlift + Reverse Lunge Combo

This exercise, which combines a staggered stance RDL and a reverse lunge, strengthens the hamstrings and glutes.

Coaching Tips:

Start with your feet in a square stance. Your head, torso, and hips should be in a stacked position.

On the foot of the planted/working side, keep your weight centered over the middle of your foot the entire time. Your heel, and the base of your big and baby toes should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.

Keep your arms rigid and pretend you are crushing oranges in your armpits. For the duration of the exercise, your arms/weights should not travel ahead of your body.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). ⁣

Now step backwards like you are going to do a reverse lunge, and simultaneously hinge/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. This ‘’lunging’’ side will serve as a “kickstand,” and should provide minimal assistance.

Do not relax or lose tension when you are in the bottom position.

When you reach your full range (a range where YOU can maintain form/feels good), engage your posterior chain muscles and press your body away from the floor and back to the top/starting position.

Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knee.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 6-12 reps per side.

Build STRONG legs, glutes, and core muscles, and improve your mobility and athleticism with mostly dumbbells and some bands! Currently being followed by THOUSANDS of people in at least 50 countries. For “experienced beginners” to advanced trainees, and also coaches. Great for home AND gym workouts!

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#4) Kickstand Glute Bridges

This exercise strengthens the glutes. The kickstand position really allows you to load the single side (glutes). Aim to use as little help as possible from the supporting side.

Coaching Tips:

Lie on the floor. Your head, torso, and hips should be in a stacked/level position.

Bend both knees to about a 90 degree angle, and adopt your preferred foot width. Place your feet so they are approximately hip width apart, or slightly closer together.

If you are using weight, hold the weight on your hips. You may also use band resistance.

Now walk one foot forward so your heel is ahead of the back foot/working leg. Use as little or as much assistance from the front/supporting leg as needed.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Extend/lift your hips by pressing through the back of your foot and squeezing your glutes, NOT by arching your lower back and flaring your ribcage.

In the top position, your body should form a straight line from your shoulders to knee. Hold for a count or more and really squeeze your glutes.

Return to the starting position with control.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 8-15 reps per side.

#5) Negative Dumbbell RDLs/Deadlifts

This exercise strengthens the hamstrings and glutes.

Coaching Tips:

Adopt your preferred foot width and positioning. Your head, torso, and hips should be in a stacked/level position.

Keep your weight centered over the middle of your feet the entire time. Your heel, and the base of your big and baby toes should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your feet to the floor.

Keep your arms rigid and pretend you are crushing oranges in your armpits. For the duration of the exercise, your arms/weights should not travel ahead of your body.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Now take 3-5 seconds and hinge/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall.

When you are hinging, pretend you are “pulling” your body back/down with your posterior chain muscles (hamstrings and glutes). Don’t just mindlessly drop down.

Use a range where you can maintain proper form.

Then use your posterior chain muscles (hamstrings and glutes) and press your body away from the floor and back to the top/starting position.

Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knees.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 5-10 reps.

Build full body strength, mobility, and athleticism with mostly dumbbells and some bands. For intermediates to advanced in terms of training experience and ability, and also coaches. Home workout friendly, and great for gym workouts!

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