{"id":12700,"date":"2025-11-10T05:04:00","date_gmt":"2025-11-10T05:04:00","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=12700"},"modified":"2025-10-22T17:23:47","modified_gmt":"2025-10-22T17:23:47","slug":"build-strong-glutes-and-hamstrings-with-just-dumbbells","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/build-strong-glutes-and-hamstrings-with-just-dumbbells\/","title":{"rendered":"Build STRONG Glutes And Hamstrings With Just Dumbbells!"},"content":{"rendered":"\n<p class=\"has-text-align-left\">You do NOT need a lot of equipment to build muscle and get strong! Dumbbells are more than enough!<\/p>\n\n\n\n<p class=\"has-text-align-left\">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.<\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Single Leg Rear Foot Elevated RDLs\/deadlifts (foot resting against stable surface)<\/strong><\/p>\n\n\n\n<p class=\"\">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. <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Leg Rear Foot Elevated RDL\u2019s (foot resting against wall or couch)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/99HTZB4tAUU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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 \u201ckickstand,\u201d and will provide minimal assistance. Figure out what stride length works and feels best for you. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Your head, torso, and hips should be in a stacked\/level position.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you are hinging, pretend you are \u201cpulling\u201d your body back\/down with your posterior chain muscles. Don\u2019t just mindlessly drop down. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not relax or lose tension when you are in the bottom position.  <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Use a range where you can maintain proper form. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knee to fall inside or outside of your foot. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso, and hips should remain in a stacked\/level position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you. <\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 6-12 reps per side. <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Negative 1.5 Rep Hip Thrusts<\/strong><\/p>\n\n\n\n<p class=\"\">This exercise strengthens the glutes. The negative 1.5 rep tempo REALLY makes the glutes work! I&#8217;ll describe this tempo below. <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Negative 1.5 Rep Hip Thrusts\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/RzTliQYndsk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">If you are using weight, hold the weight on your hips. You may also use band resistance. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Place your feet so they are approximately hip width apart. Figure out what position works and feels best for you. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Bend your knees to roughly a 90 degree angle. Place your shins in a relatively vertical position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Make sure to press through the back portion of your feet. Don\u2019t let your weight shift to your forefeet. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In the top position, your body should form a straight line from your shoulders to knees. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you get to the top position, hold for a count or more and really squeeze your glutes. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso, and hips should remain in a stacked\/level position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 5-12 reps.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Staggered Stance RDL\/Deadlift + Reverse Lunge Combo<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise, which combines a staggered stance RDL and a reverse lunge, strengthens the hamstrings and glutes. <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-4-3 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Staggered Stance RDL\/Reverse Lunge Combo\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/d8BOHx6iuEU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Start with your feet in a square stance. Your head, torso, and hips should be in a stacked position.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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). \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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 \u2018\u2019lunging\u2019\u2019 side will serve as a \u201ckickstand,\u201d and should provide minimal assistance. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not relax or lose tension when you are in the bottom position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knee. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso, and hips should remain in a stacked\/level position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 6-12 reps per side.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><a href=\"http:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"938\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-1.jpg?resize=750%2C938&#038;ssl=1\" alt=\"\" class=\"wp-image-6153\" style=\"aspect-ratio:4\/3;object-fit:contain;width:600px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-1.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-1.jpg?resize=240%2C300&amp;ssl=1 240w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/a><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#efefef\"><strong>Build STRONG legs, glutes, and core muscles, and improve your mobility and athleticism<\/strong> <strong>with mostly dumbbells and some bands<\/strong>! Currently being followed by THOUSANDS of people in at least 50 countries. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. <strong>Great for home AND gym workouts<\/strong>!<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-link-color has-large-font-size wp-elements-f2cbd58a347f5ff7a86be86fa3b8d363\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Kickstand Glute Bridges<\/strong><\/p>\n\n\n\n<p class=\"\">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.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-4-3 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Kickstand Glute Bridges\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/GsjAnj6BZuI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lie on the floor. Your head, torso, and hips should be in a stacked\/level position.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">If you are using weight, hold the weight on your hips. You may also use band resistance. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Return to the starting position with control. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso, and hips should remain in a stacked\/level position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 8-15 reps per side. <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5)  Negative Dumbbell RDLs\/Deadlifts<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the hamstrings and glutes. <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-9-16 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"RDLs\/Deadlifts With Focus On Slow Lowering\" width=\"422\" height=\"750\" src=\"https:\/\/www.youtube.com\/embed\/od2hBpoAV9g?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Adopt your preferred foot width and positioning. Your head, torso, and hips should be in a stacked\/level position.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you are hinging, pretend you are \u201cpulling\u201d your body back\/down with your posterior chain muscles (hamstrings and glutes). Don\u2019t just mindlessly drop down.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Use a range where you can maintain proper form. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Then use your posterior chain muscles (hamstrings and glutes) and press your body away from the floor and back to the top\/starting position.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knees. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your head, torso, and hips should remain in a stacked\/level position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 5-10 reps. <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=819%2C1024&#038;ssl=1\" alt=\"\" class=\"wp-image-11505\" style=\"aspect-ratio:4\/3;object-fit:contain;width:600px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=819%2C1024&amp;ssl=1 819w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=240%2C300&amp;ssl=1 240w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=768%2C960&amp;ssl=1 768w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?w=1080&amp;ssl=1 1080w\" sizes=\"auto, (max-width: 819px) 100vw, 819px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#e5e5e5\"><strong>Build full body strength, mobility, and athleticism with mostly dumbbells and some bands. <\/strong>For intermediates to advanced in terms of training experience and ability, and also coaches. Home workout friendly, and great for gym workouts!<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-link-color has-large-font-size wp-elements-f54035ce1f551e384fe41005ac460105\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-full-body-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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: 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&#8217;ll describe this tempo below. Coaching Tips: 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: 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 \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts! LEARN MORE #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: Do 2-3 sets of 8-15 reps per side. #5) Negative Dumbbell RDLs\/Deadlifts This exercise strengthens the hamstrings and glutes. Coaching Tips: 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! LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":12705,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[34,33,20,851,26,85,592,753],"tags":[500,177,178,684,407,452,451,482,349,348,481,636,76,841,75,307,574,209,305,306,410,466,431,428,68,850,599,483,67,487,480,65,347,413,72,374,384,489,488,360,77,432,359,363,141,361,415,414,491,426,434,492,433,383,140,302,93,91,460,462,459,90,826,97,622,96,405,404,761,625,443,754,536,411,747,437,73,456,454,455,643,818],"class_list":["post-12700","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-glute-exercises","category-hamstring-exercises","category-hinging-movement","category-home-workouts","category-lower-body-exercises","category-lunging-movement","category-minimal-equipment","category-running-exercises","tag-athlete-training","tag-band-exercises","tag-band-training","tag-band-workout","tag-band-workouts","tag-butt-building-exercises","tag-butt-building-workouts","tag-butt-exercise","tag-butt-sculpting","tag-butt-toning","tag-butt-workout","tag-deadlift","tag-deadlift-tips","tag-deadlift-training","tag-deadlifting","tag-deadlifting-advice","tag-deadlifting-exercises","tag-deadlifting-for-women","tag-deadlifting-movement","tag-deadlifting-tips","tag-deadlifts","tag-deadlifts-for-women","tag-deadllifts-for-women","tag-eccentric-training-hamstrings","tag-female-glute-training","tag-functional-fitness","tag-functional-training","tag-glute-building","tag-glute-building-exercises","tag-glute-building-workouts","tag-glute-exercise","tag-glute-exercises","tag-glute-training","tag-glute-training-for-females","tag-glute-training-for-men","tag-glute-training-for-women","tag-glute-workout","tag-glute-workouts-for-men","tag-glute-workouts-for-women","tag-hamstring-exercise","tag-hamstring-exercises","tag-hamstring-exercises-for-women","tag-hamstring-exerciss","tag-hamstring-prehab","tag-hamstring-strengthening","tag-hamstring-training","tag-hamstring-training-for-females","tag-hamstring-training-for-women","tag-hamstring-workout","tag-hamstring-workouts","tag-hamstring-workouts-for-athletes","tag-hamstring-workouts-for-men","tag-hamstring-workouts-for-women","tag-hip-hinges","tag-hip-hinging","tag-how-to-hip-hinge","tag-landmine-deadlifts","tag-landmine-exercises","tag-landmine-fitness","tag-landmine-presses","tag-landmine-training","tag-landmine-workouts","tag-posterior-chain","tag-resistance-band-exercise","tag-resistance-band-exercises","tag-resistance-band-workout","tag-resistance-band-workout-for-men","tag-resistance-band-workout-for-women","tag-runner-workout","tag-running-exercises","tag-running-training","tag-running-workout","tag-running-workouts","tag-single-leg-deadlifts","tag-sports-training","tag-stability-training","tag-strong-glutes","tag-top-butt-exercises","tag-top-butt-workouts","tag-top-glute-exercises","tag-ultimate-landmine-program","tag-ultimate-lower-body-and-core-program","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Build STRONG Glutes And Hamstrings With Just Dumbbells! -<\/title>\n<meta name=\"description\" content=\"Here are 5 of my go-to exercises for strengthening and growing your hamstrings and glutes. All you need are dumbbells!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/meghancallawayfitness.com\/my-blog\/build-strong-glutes-and-hamstrings-with-just-dumbbells\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Build STRONG Glutes And Hamstrings With Just Dumbbells! -\" \/>\n<meta property=\"og:description\" content=\"Here are 5 of my go-to exercises for strengthening and growing your hamstrings and glutes. All you need are dumbbells!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/build-strong-glutes-and-hamstrings-with-just-dumbbells\/\" \/>\n<meta property=\"og:site_name\" content=\"Meghan Callaway\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/meghancallawayfitness\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-11-10T05:04:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/10\/IMG_6474.jpeg?fit=1284%2C1366&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1284\" \/>\n\t<meta property=\"og:image:height\" content=\"1366\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Meghan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:site\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Meghan\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/build-strong-glutes-and-hamstrings-with-just-dumbbells\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/build-strong-glutes-and-hamstrings-with-just-dumbbells\\\/\"},\"author\":{\"name\":\"Meghan\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\"},\"headline\":\"Build STRONG Glutes And Hamstrings With Just Dumbbells!\",\"datePublished\":\"2025-11-10T05:04:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/build-strong-glutes-and-hamstrings-with-just-dumbbells\\\/\"},\"wordCount\":1786,\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/build-strong-glutes-and-hamstrings-with-just-dumbbells\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2025\\\/10\\\/IMG_6474.jpeg?fit=1284%2C1366&ssl=1\",\"keywords\":[\"athlete training\",\"band exercises\",\"band training\",\"band workout\",\"band workouts\",\"butt building exercises\",\"butt building workouts\",\"butt exercise\",\"butt sculpting\",\"butt toning\",\"butt workout\",\"deadlift\",\"deadlift tips\",\"deadlift training\",\"deadlifting\",\"deadlifting advice\",\"deadlifting exercises\",\"deadlifting for women\",\"deadlifting movement\",\"deadlifting tips\",\"deadlifts\",\"deadlifts for women\",\"deadllifts for women\",\"eccentric training hamstrings\",\"female glute training\",\"functional fitness\",\"functional training\",\"glute building\",\"glute building exercises\",\"glute building workouts\",\"glute exercise\",\"glute exercises\",\"glute training\",\"glute training for females\",\"glute training for men\",\"glute training for women\",\"glute workout\",\"glute workouts for men\",\"glute workouts for women\",\"hamstring exercise\",\"hamstring exercises\",\"hamstring exercises for women\",\"hamstring exerciss\",\"hamstring prehab\",\"hamstring strengthening\",\"hamstring training\",\"hamstring training for females\",\"hamstring training for women\",\"hamstring workout\",\"hamstring workouts\",\"hamstring workouts for athletes\",\"hamstring workouts for men\",\"hamstring workouts for women\",\"hip hinges\",\"hip hinging\",\"how to hip hinge\",\"landmine deadlifts\",\"landmine exercises\",\"landmine fitness\",\"landmine presses\",\"landmine training\",\"landmine workouts\",\"posterior chain\",\"resistance band exercise\",\"resistance band exercises\",\"resistance band workout\",\"resistance band workout for men\",\"resistance band workout for women\",\"runner workout\",\"running exercises\",\"running training\",\"running workout\",\"running workouts\",\"single leg deadlifts\",\"sports training\",\"stability training\",\"strong glutes\",\"top butt exercises\",\"top butt workouts\",\"top glute exercises\",\"ultimate landmine program\",\"ultimate lower body and core program\"],\"articleSection\":[\"Glute Exercises\",\"Hamstring Exercises\",\"Hip Hinging\",\"Home Workouts\",\"Lower Body Exercises\",\"Lunging Exercises\",\"Minimal Equipment\",\"Running Exercises\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/build-strong-glutes-and-hamstrings-with-just-dumbbells\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/build-strong-glutes-and-hamstrings-with-just-dumbbells\\\/\",\"name\":\"Build STRONG Glutes And Hamstrings With Just Dumbbells! -\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/build-strong-glutes-and-hamstrings-with-just-dumbbells\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/build-strong-glutes-and-hamstrings-with-just-dumbbells\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2025\\\/10\\\/IMG_6474.jpeg?fit=1284%2C1366&ssl=1\",\"datePublished\":\"2025-11-10T05:04:00+00:00\",\"description\":\"Here are 5 of my go-to exercises for strengthening and growing your hamstrings and glutes. All you need are dumbbells!\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/build-strong-glutes-and-hamstrings-with-just-dumbbells\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/build-strong-glutes-and-hamstrings-with-just-dumbbells\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/build-strong-glutes-and-hamstrings-with-just-dumbbells\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2025\\\/10\\\/IMG_6474.jpeg?fit=1284%2C1366&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2025\\\/10\\\/IMG_6474.jpeg?fit=1284%2C1366&ssl=1\",\"width\":1284,\"height\":1366,\"caption\":\"Screenshot\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/build-strong-glutes-and-hamstrings-with-just-dumbbells\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Build STRONG Glutes And Hamstrings With Just Dumbbells!\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\",\"name\":\"Meghan Callaway\",\"description\":\"Achieve Your Goals | MC Fitness \",\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\",\"name\":\"MC Fitness\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/smaller.jpg\",\"contentUrl\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/smaller.jpg\",\"width\":653,\"height\":347,\"caption\":\"MC Fitness\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/meghancallawayfitness\\\/\",\"https:\\\/\\\/x.com\\\/fitfaststrong\",\"https:\\\/\\\/www.instagram.com\\\/meghancallaway\\\/\",\"https:\\\/\\\/www.pinterest.com\\\/meghancallawayofficial\\\/\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/meghanc12\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\",\"name\":\"Meghan\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"caption\":\"Meghan\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Build STRONG Glutes And Hamstrings With Just Dumbbells! -","description":"Here are 5 of my go-to exercises for strengthening and growing your hamstrings and glutes. All you need are dumbbells!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/meghancallawayfitness.com\/my-blog\/build-strong-glutes-and-hamstrings-with-just-dumbbells\/","og_locale":"en_US","og_type":"article","og_title":"Build STRONG Glutes And Hamstrings With Just Dumbbells! -","og_description":"Here are 5 of my go-to exercises for strengthening and growing your hamstrings and glutes. All you need are dumbbells!","og_url":"https:\/\/meghancallawayfitness.com\/my-blog\/build-strong-glutes-and-hamstrings-with-just-dumbbells\/","og_site_name":"Meghan Callaway","article_publisher":"https:\/\/www.facebook.com\/meghancallawayfitness\/","article_published_time":"2025-11-10T05:04:00+00:00","og_image":[{"width":1284,"height":1366,"url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/10\/IMG_6474.jpeg?fit=1284%2C1366&ssl=1","type":"image\/jpeg"}],"author":"Meghan","twitter_card":"summary_large_image","twitter_creator":"@fitfaststrong","twitter_site":"@fitfaststrong","twitter_misc":{"Written by":"Meghan","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/build-strong-glutes-and-hamstrings-with-just-dumbbells\/#article","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/build-strong-glutes-and-hamstrings-with-just-dumbbells\/"},"author":{"name":"Meghan","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa"},"headline":"Build STRONG Glutes And Hamstrings With Just Dumbbells!","datePublished":"2025-11-10T05:04:00+00:00","mainEntityOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/build-strong-glutes-and-hamstrings-with-just-dumbbells\/"},"wordCount":1786,"publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/build-strong-glutes-and-hamstrings-with-just-dumbbells\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/10\/IMG_6474.jpeg?fit=1284%2C1366&ssl=1","keywords":["athlete training","band exercises","band training","band workout","band workouts","butt building exercises","butt building workouts","butt exercise","butt sculpting","butt toning","butt workout","deadlift","deadlift tips","deadlift training","deadlifting","deadlifting advice","deadlifting exercises","deadlifting for women","deadlifting movement","deadlifting tips","deadlifts","deadlifts for women","deadllifts for women","eccentric training hamstrings","female glute training","functional fitness","functional training","glute building","glute building exercises","glute building workouts","glute exercise","glute exercises","glute training","glute training for females","glute training for men","glute training for women","glute workout","glute workouts for men","glute workouts for women","hamstring exercise","hamstring exercises","hamstring exercises for women","hamstring exerciss","hamstring prehab","hamstring strengthening","hamstring training","hamstring training for females","hamstring training for women","hamstring workout","hamstring workouts","hamstring workouts for athletes","hamstring workouts for men","hamstring workouts for women","hip hinges","hip hinging","how to hip hinge","landmine deadlifts","landmine exercises","landmine fitness","landmine presses","landmine training","landmine workouts","posterior chain","resistance band exercise","resistance band exercises","resistance band workout","resistance band workout for men","resistance band workout for women","runner workout","running exercises","running training","running workout","running workouts","single leg deadlifts","sports training","stability training","strong glutes","top butt exercises","top butt workouts","top glute exercises","ultimate landmine program","ultimate lower body and core program"],"articleSection":["Glute Exercises","Hamstring Exercises","Hip Hinging","Home Workouts","Lower Body Exercises","Lunging Exercises","Minimal Equipment","Running Exercises"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/build-strong-glutes-and-hamstrings-with-just-dumbbells\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/build-strong-glutes-and-hamstrings-with-just-dumbbells\/","name":"Build STRONG Glutes And Hamstrings With Just Dumbbells! -","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/build-strong-glutes-and-hamstrings-with-just-dumbbells\/#primaryimage"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/build-strong-glutes-and-hamstrings-with-just-dumbbells\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/10\/IMG_6474.jpeg?fit=1284%2C1366&ssl=1","datePublished":"2025-11-10T05:04:00+00:00","description":"Here are 5 of my go-to exercises for strengthening and growing your hamstrings and glutes. All you need are dumbbells!","breadcrumb":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/build-strong-glutes-and-hamstrings-with-just-dumbbells\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/meghancallawayfitness.com\/my-blog\/build-strong-glutes-and-hamstrings-with-just-dumbbells\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/build-strong-glutes-and-hamstrings-with-just-dumbbells\/#primaryimage","url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/10\/IMG_6474.jpeg?fit=1284%2C1366&ssl=1","contentUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/10\/IMG_6474.jpeg?fit=1284%2C1366&ssl=1","width":1284,"height":1366,"caption":"Screenshot"},{"@type":"BreadcrumbList","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/build-strong-glutes-and-hamstrings-with-just-dumbbells\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/meghancallawayfitness.com\/my-blog\/"},{"@type":"ListItem","position":2,"name":"Build STRONG Glutes And Hamstrings With Just Dumbbells!"}]},{"@type":"WebSite","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website","url":"https:\/\/meghancallawayfitness.com\/my-blog\/","name":"Meghan Callaway","description":"Achieve Your Goals | MC Fitness ","publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/meghancallawayfitness.com\/my-blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization","name":"MC Fitness","url":"https:\/\/meghancallawayfitness.com\/my-blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/logo\/image\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2018\/08\/smaller.jpg","contentUrl":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2018\/08\/smaller.jpg","width":653,"height":347,"caption":"MC Fitness"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/meghancallawayfitness\/","https:\/\/x.com\/fitfaststrong","https:\/\/www.instagram.com\/meghancallaway\/","https:\/\/www.pinterest.com\/meghancallawayofficial\/","https:\/\/www.youtube.com\/user\/meghanc12"]},{"@type":"Person","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa","name":"Meghan","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","caption":"Meghan"}}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/10\/IMG_6474.jpeg?fit=1284%2C1366&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/12700","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/comments?post=12700"}],"version-history":[{"count":5,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/12700\/revisions"}],"predecessor-version":[{"id":12707,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/12700\/revisions\/12707"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media\/12705"}],"wp:attachment":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media?parent=12700"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/categories?post=12700"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/tags?post=12700"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}