Build STRONG Glutes And Legs With JUST Dumbbells!

Can you build strong glutes and legs with just dumbbells? ABSOLUTELY!!

Here are 5 of my go-to lower body strengthening exercises that just require dumbbells.

These exercises can be done at home or the gym. If you do not have access to dumbbells, you can use band resistance or kettlebells.

#1) Negative Rear Foot Elevated Split Squats

This exercise strengthens the glutes, quadriceps, and hamstrings, and the muscles in the lower leg and foot.

In this variation, you will use a negative tempo, and will take 3-5 seconds to perform the lowering component.

Coaching Tips:

Get into a split squat position, and adopt your preferred foot width and position.

Elevate the forefoot or top of your back foot on a bench, box, or other stable surface.

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

Keep your arms rigid, and pretend you are trying to crush oranges in your armpits. This will help keep your arms and the weights from swinging.

On the foot of the front leg, 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.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug.

Now take 3-5 seconds and perform a split squat and lower yourself down to a range where you are able to maintain proper form.

When you are performing the split squats, pretend you are “pulling” your body down with your legs. Don’t just mindlessly drop down.

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

Press your body away from the floor and back to the top/starting position.

Aim to do most of the work (75% or more) with your front leg versus pushing off with your back leg.

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 per side.

#2) Front Foot Elevated RDL/Reverse Lunge Combo

This exercise strengthens the glutes and hamstrings, and the muscles in the lower leg and foot.

If you don’t have a stable elevated surface to use, you can do this from the floor.

You may perform this exercise by alternating legs, or you may perform the target number of reps on one side before switching legs.

To be clear, even though you are doing a reverse lunge, this should be treated as a hip hinging movement. The same torso angle and form of hip hinging movements applies!

Coaching Tips:

Stand on a stable elevated surface like weight plate(s), a step, etc.

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

On the foot that is going to remain planted, 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 surface (or floor) for the duration of the exercise. Pretend you are suctioning or screwing your foot to the surface.

Keep your arms rigid, and pretend you are trying to crush oranges in your armpits. This will help keep your arms and the weights from swinging.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug.

Now hinge/push your hips backwards and simultaneously step back into a reverse lunge. 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, use your posterior chain muscles (hamstrings and glutes) and press your body away from the surface and back to the top/starting position. Use a range where you can maintain proper form.

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

Aim to do most of the work (75% or more) with your planted leg, versus pushing off with your “lunging” leg.

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.

#3) Sway Squats + Pause

This is one of my go-to exercises for strengthening the adductors (inner thigh muscles) and improving mobility. You will also feel this exercise in your quadriceps and glutes.

Coaching Tips:

Adopt your preferred foot width and position. Your feet will likely be significantly farther apart than during your regular squatting stance.

Perform a squat and lower yourself down to a range where you are able to maintain proper form. Maintain this depth for the duration of the exercise.

Grab onto a dumbbell (or other weighted object) with both hands. The weight should be in the center of your body, and between your legs. Or you can hold the weight in a goblet position.

Keep your arms rigid, and pretend you are trying to crush oranges in your armpits. This will help keep your arms and the weight from swinging.

While remaining in the squat stance, extend your one knee and press your body laterally, and transfer most of your weight to your opposite leg. Your body should travel on a lateral path the entire time.

When you reach your end range, your leg should be in a squat position and your knee should be in line with your toes. As for your other leg, your knee should be fully extended (or close to it). Pause in this position for 1-2 seconds.

On the planted/squatting 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.

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

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).

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

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

Build STRONG and muscular legs, glutes, core muscles, and improve mobility + athleticism with mostly dumbbells, your bodyweight, and some bands! Currently being followed by people in over 40 countries worldwide. For “experienced beginners” to advanced trainees, and also coaches. Great for home AND gym workouts!

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#4) Kickstand Hip Thrusts

This exercise strengthens the glutes.

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. Now walk one foot forward and be on the heel of this side. This leg will be providing minimal support akin to a “kickstand.”

On the working side, bend your knee at about a 90 degree angle. Place your shin in a relatively vertical position.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug.

Now 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 back to the top/starting position.

Make sure to press through the mid/back portion of your foot. Don’t let your weight shift to your forefoot. Aim to do most of the work (75% or more) with your back leg versus pushing off with your front leg.

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

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

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).

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

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

#5) Heel Elevated Squats

This squatting variation really targets the quadriceps. My knees are intentionally tracking well past my toes. If you have knee issues, you can opt for box squats instead.

Coaching Tips:

Hold a weight in your preferred position. For the duration of the exercise, keep the weight tight to your body. Pretend you are crushing oranges in your armpits.

Elevate your heels on weight plates, or another stable elevated surface. Adopt your preferred foot width and position.

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

While your heels will be elevated, keep your weight centered over the middle of your feet the entire time. Your weight should be on the back portion of your feet and the base of your big and baby toes. Pretend you are suctioning your feet to the floor (and surface).

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug.

Now perform a squat and lower yourself down to a range where you are able to maintain proper form.

When you are performing the squats, keep your torso in a relatively upright position. When you are performing the squats, pretend you are “pulling” your body down with your legs. Don’t just mindlessly drop down.

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

In the bottom position, your knees will likely be ahead of your toes. Press your body away from the floor and back to the top/starting position.

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 8-12 reps.

Build full body strength and muscle, mobility, and athleticism with mostly dumbbells and your bodyweight. For intermediate to advanced fitness level. Great for home AND gym workouts!

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