Building strong and round glutes doesn’t require a full gym or weight racks. In fact, many of the best glute workouts at home only require a pair of dumbbells and a bit of training consistency. But how to build glutes at home?
In this guide, we’ll unveil how glute muscles actually grow, the top 5 dumbbell glute exercises, and a follow-along glute workout with Tousains adjustable dumbbell MX55 that works for both beginners and more advanced users. Whether you aim to lift your booty, grow your glutes, or simply feel stronger in your daily life, this guide will get you there.
How to Get a Round Booty?
Before getting into exercises, let’s take a closer look at the glutes first. It consists of three muscles:
- Gluteus Maximus, the main “butt shape” muscle
- Gluteus Medius supports side-to-side stability
- Gluteus Minimus, a deeper muscle that stabilizes your hips
To grow your glutes, you must challenge them with resistance that feels heavy enough while maintaining full control and a complete range of motion. In other words, the resistance should be challenging but manageable.
Secondly, your glutes won’t grow if they keep doing the same thing forever. They need increased stimulus, i.e., progressive overload. This can be done through lifting heavier dumbbells, doing more reps, or adding sets.The Tousains adjustable dumbbell MX55 offers up to 55lb (with the adjustment of 10lb per time) is perfect for all groups of people.
Lastly, it is essential to take rest days as training breaks down muscle fibers and growth happens during rest. Without enough recovery, sleep, and nutrition, your glutes simply won’t develop, no matter how much you train.
Top 5 Glute Exercises With Dumbbells
Below are five of the most effective beginner glute exercises with dumbbells. For advanced fitness enthusiasts, try to challenge themselves by adding weight, reps, or sets.
Dumbbell Romanian Deadlift (RDL)
It is one of the strongest moves for targeting the gluteus maximus and hamstrings.
How to do it:
- Hold dumbbells at your sides
- Push your hips back while keeping your spine neutral
- Lower the weights to mid-shin level
- Squeeze your glutes to stand tall
Common mistake: Bending too much at the knees, which reduces glute tension.
B-Stance RDL
This is a single-leg RDL without the balance struggle. It places around 70–80% of the load on your front leg, giving your glutes extra time under tension.
How to do it:
- Step one foot slightly behind the other
- Keep 90% of your weight on the front heel
- Hinge the same way as an RDL
- You should feel a deep glute stretch on the working side
Common mistake: Letting your back foot push too much. Remember, it’s a “kickstand,” not a second working leg.
Dumbbell Reverse Lunge
Reverse lunges are more glute-focused than forward lunges because the backward step shifts the load onto your posterior chain.
How to do it:
- Step one leg back
- Lower until your front thigh is nearly parallel
- Push through your front heel to return
Common mistake: Leaning too far forward, which shifts tension away from the glutes.
Dumbbell Hip Thrust
The king of glute growth. Nothing gives you a better “top-end squeeze” than hip thrusts.
How to do it:
- Start in a supine position with your upper back on a chair
- Place a dumbbell across your hips
- Drive through your heels
- Squeeze hard at the top
Common mistake: Not locking the ribs down. Broken ribcage posture reduces glute activation.
Bulgarian Split Squats
A single-leg powerhouse that targets glutes, hamstrings, and stabilizers. This dumbbell glute exercise also builds the “under butt” area extremely well.
How to do it:
- Set your back foot on a chair
- Step forward with your front leg
- Lower straight down
- Push through the front heel to stand
Common mistake: Placing the front foot too close to the bench, which shifts tension to the quads instead of the glutes.
A Full Glute Workout With Dumbbells
- RDL 3 × 10
- B-Stance RDL 3 × 10 each side
- Reverse Lunges 3 × 8 each side
- Hip Thrust 3 × 12
- Bulgarian Split Squats 3 × 8 each side
Rest: 60–90 seconds between sets
Progression: Add 2–5 lbs every 1–2 weeks or add extra reps.
For a full video, visit the Tousains Instagram channel.
Tips for Maximizing Glute Growth
Keep Your Core Tight. Engaging your core stabilizes your hips and prevents your lower back from compensating during glute exercises.
Control the Motion. Slow and controlled reps keep constant tension on the glutes, which is key for muscle growth. Avoid using momentum. Focus on feeling the glutes work throughout the movement.
Take the Right Weight. Choose a weight that challenges you while still allowing proper form in every rep. The Tousains adjustable dumbbell MX55 is the best model to adjust weight for beginners and more advanced users.
Stretch Before and After Exercises. Warm-up improves mobility and helps you activate the glutes before any dumbbell glute exercises. Post-workout stretching reduces tightness and supports a better range of motion for future sessions.
Final Words: Shape Your Body With Tousains
Growing your glutes doesn’t require complicated equipment or a gym membership. With just a pair of dumbbells and the right exercises, you can get a round booty right at home.
If you’re ready for your glute workouts at home, the Tousains adjustable dumbbell MX55 is here to help. With a weight range from 5lb to 55 lb (10lb adjustment per time), it is suitable for people of all levels to practice any dumbbell exercise. The compact design ensures that it fits well into any apartment. Build your glutes with the best butt workouts with dumbbells from Tousains!
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FAQ
How long does it take to see results from glute workouts with dumbbells?
Small changes can be noticed within 3–4 weeks, with more visible shape and strength changes around 8–12 weeks. Consistency, diet, and progressive overload all influence how fast you see results.
What should I do if I don’t feel my glutes working?
Slow down your reps, shorten your range of motion slightly, and perform activation exercises like glute bridges before your workout. Sometimes, simply adjusting your foot stance makes a big difference.
