Want a Great Butt? Try This Awesome Dumbbell Booty Workout
15 Minute Dumbbell Booty Workout for a Great Butt
Do you exercise day in and day out but still have a flat butt? Want to achieve that sought-after hourglass figure and give your booty a perfect shape? If so, it’s time to tweak your workout!
From squats and lunges to hip thrusts, there are dozens of butt exercises available. Yet, only a few isolate and activate the glutes. Plus, you need to use good lifting form and squeeze your muscles really hard.
Another key element is the amount of weight. The heavier you go, the harder your body will work. Like any other muscles, your glutes need to be stimulated in order to grow and become stronger.
On top of that, you must choose the right exercises and perform them in the right order. For best results, start with compound moves and finish with isolation work.
Need help? Follow these steps to create and maximize your booty workout!
What Does a Perfect Booty Workout Look Like?
A perfect butt workout takes planning. You can’t simply walk into the gym and do some random exercises, hoping to see results. It’s nothing but a waste of time.
First, you need to activate your glutes. This involves a series of warm-up exercises that strengthen the gluteal muscles and prepare your body for a challenging workout.
Next, perform two or three compound movements like the squat, deadlift, or walking lunges.
These exercises build lower body strength and promote muscle growth. For instance, you can try the following:
- Sumo squats
- Goblet squats
- Bulgarian split squats
- Stationary, waking, and side lunges
- Straight-leg deadlifts
- Single-leg deadlifts
- Romanian deadlifts
Complete three to five sets of eight to 12 reps each. That’s the best range for hypertrophy aka muscle growth.
When you’re done, perform two or three isolation moves to reach muscle failure. These can include:
- Donkey kicks
- Hip thrusts
- Glute bridges
- Fire hydrants
- One-legged cable kickbacks
- Side skaters
Aim for 15-20 reps per set. Do up to four sets per exercise. If you work hard enough, you should feel your glutes burning.
Depending on your goals, consider adding HIIT to the mix. High-intensity interval training will rev up your metabolism and help you shed those pesky pounds. Minute per minute, this workout method is more effective than cardio for fat loss.
For example, you can sprint for 30 seconds, walk for another 30 seconds, and repeat. A typical HIIT session will last 10 to 20 minutes. Do it after strength training.
Best Dumbbell Exercises for a Shapely Butt
Not all exercises are created equal. Just because you’re working out, it doesn’t you’ll get in shape.
To build a strong butt, work your glutes once or twice a week. Train your legs and booty on the same day, or plan a glute training day. It all comes down to your schedule.
If the glutes are your weakest muscle group, consider training them twice a week. Work these muscles at least four days apart so they can recover properly.
Compound exercises should come first on your list. Do isolation work afterward to fatigue your muscles and shock them into growth. Keep your routine varied.
If you do the same exercises over and over again, your body will adapt. As a result, you’ll hit a plateau and your progress will stall. Mix different moves, change the number of reps, and vary workout intensity.
Ready to get started? Try this awesome dumbbell booty workout!
The goblet squat is one of the best exercises for the glutes and quads. It helps develop lower body strength, shapes your core, and boosts your metabolism.
This compound movement works nearly every muscle in your body, including the abs, back, and hamstrings. It also targets the glutes to a greater extent compared to traditional squats.
Additionally, it’s safer and puts less stress on your back. This helps lower your risk of injury and protects your joints.
All you need is a dumbbell or a kettlebell. An exercise ball will work too. The key is to squeeze your glutes hard at the top of the movement.
This multi-joint exercise strengthens the posterior chain and puts your glutes on fire. It also hits the core, shoulders, and hamstring muscles.
Stiff-leg deadlifts can be done with a barbell or dumbbells, or on the Smith machine. Keep your knees slightly bent and your back straight. Contract your glutes to the maximum when lifting the weight.
If you’re a newbie, start with a light load and increase it gradually. Leave your ego at the gym door. Poor lifting form can lead to injuries and back pain.
The stationary lunge puts greater emphasis on your glutes compared to other lunge variations. Plus, you can do it at home using adjustable dumbbells. It’s ideal for all fitness levels and requires little space.
This compound exercise strengthens your quads, glutes, hamstrings, and core muscles. In the long run, it improves your balance and coordination.
Stationary lunges are a great choice for those struggling with back pain. There is no pressure on your back, which helps prevent injuries.
Bulgarian Split Squats
Touted as one of the best glute exercises, the Bulgarian split squat will shape your legs and butt in no time. It’s safe, effective, and convenient. All you need is a set of dumbbells and a bench or wooden box.
This movement places significantly less stress on the lower back compared to most leg exercises. Plus, it allows for unilateral training, which yields better results in terms of muscle growth and conditioning.
Despite its apparent simplicity, this exercise is quite challenging. If you’re a beginner, stick to low weights. Use a slow, controlled motion and squeeze your glutes throughout the movement.
When done right, Bulgarian split squats will leave your muscles burning. Due to their intense nature, they raise your heart rate and kick-start your metabolism. This leads to fat loss and increased endurance.
Get the Most out of Your Booty Workout
These exercises will tone your body from head to toe while sculpting your glutes. To get the most out of your booty workout, be consistent and stick to your plan. The harder you work, the sooner you’ll get results.
Remember to eat for your goals. Exercise and nutrition go hand in hand. Clean up your diet, ditch the sugar, and boost your protein intake.
What’s your favorite glute exercise? Most importantly, what does your butt workout look like? Check out our blog and let us know – perhaps we can help!