When it comes to shaping up and getting fit, a routine of dumbbell exercises can be a powerful option to help accelerate your weight loss journey. Many people think that cardio is the only way to lose weight and slim down, but adding dumbbells into your plan can astonish you by showing just how effective strength training can be in helping to burn fat. When you lift weights, your muscle tissue burns more calories than fat tissue even at rest, so you’re able to double the number of calories burned during and after a workout. Even if your gym is closed or you’re busy with a tight schedule, this is a six-week program you can do at home with limited equipment. Maybe you have a light set of dumbbells collecting dust in the closet or garage—these can be just as effective. With the right motivation, you can get started with these exercises and push through a challenging yet manageable workout. Not only will it give you that satisfying pump, but you’ll see measurable and noticeable results as you transform your body over time. This simple addition of a dumbbell workout can make a serious impact on your fitness goals, helping you achieve the shape you want.
3 Benefits of Using Lighter Dumbbells:
Starting with light dumbbells can be an effective beginning to your fitness journey, especially when you want to train consistently. You may not expect much intensity from lighter weights, but they can still challenge your muscles effectively. Using lighter dumbbells allows you to work on your form and program movements in a way that prepares your body to lift heavier weights in the future. The benefits include improved endurance and control, as well as the chance to focus on technique, which makes your workout feel harder than you might initially think. Embracing this approach can lay a strong foundation for a balanced fitness routine.
1. Unilateral Training
Unilateral exercises are a great way to focus on building strength and balance by working one side of your body at a time. These moves can assist in strengthening a weaker side, helping to bring both sides in line. When you start incorporating unilateral exercises, you target each side individually, making sure each gets equal attention and a solid workout foundation.
2. Less Toll on the Joints
Using lighter weights in your training sessions can still keep your muscles thoroughly challenged without putting a heavy impact on your joints and tendons. This approach allows for consistent training while reducing strain, making it ideal for a sustainable recovery program that lets you stay active without overloading your body.
3. Muscular Endurance
Using higher reps with dumbbells allows your muscles to build endurance by getting them accustomed to longer periods of work. This approach not only translates to better stamina but also helps burn extra calories over time, supporting effective weight loss.
Dumbbell Exercises for Fat Burn
Incorporating dumbbell exercises into your workout can effectively boost fat burn by combining strength training with cardio. These full-body moves allow for efficient muscle use and can target belly fat as well. By varying sets and switching between heavier and lighter weights, you keep your body constantly challenged while maximizing calorie burn. Unlike powerlifting, these exercises emphasize multitasking with a balanced approach, helping you achieve steady progress with just a set of dumbbells.
Dumbbell Goblet Squat
What are dumbbell goblet squats good for?
Dumbbell goblet squats are an awesome full-body movement that targets your quads, calves, glutes, and core. This exercise is a great way to boost weight loss while also helping you tone your arms and increase your grip strength. By holding the dumbbell in front of you, you engage multiple muscle groups at once, especially in your lower body, while also working your upper body. As Savoy suggests, they are a fantastic choice for anyone looking to build glute strength and enhance overall muscle activation.
Is a goblet squat better than a squat?
When deciding between goblet squats and back squats, it really depends on your specific goals and needs. While both variations of squats offer great benefits, the goblet squat can be a better solution if you have poor hip mobility. This exercise allows for better form and a more comfortable range of motion. For example, someone new to training or looking for a safer option might find goblet squats to be the ideal choice. Ultimately, it’s all about tailoring your training to fit your body’s abilities and long-term goals.
What are the benefits of dumbbell squats?
Dumbbell squats are a practical and highly effective exercise for anyone looking to strengthen their lower body and core. The additional weight from a pair of dumbbells helps improve activation in the posterior chain, targeting muscles like the hamstrings and gluteus maximus. This exercise not only builds muscle but also enhances overall strength, making it a great choice for those looking to improve functional fitness while working towards their weight loss goals.
What happens if I do goblet squats every day?
Doing goblet squats every day can help train your glutes, hamstrings, and quads while improving your overall strength and stability. This exercise forces you to maintain a strong core and avoid tipping forward, keeping your body in the correct position. Over time, you’ll increase your range of motion and even enhance mobility if the exercise is done correctly. Since goblet squats are a movement that engages multiple muscle groups, daily practice can significantly boost your strength and endurance, especially if variations are used to challenge your body further.
Are squats good for females?
Squats are an excellent exercise for females looking to build a strong lower body. According to fitness experts, this move not only improves flexibility but also helps lubricate the knee joints and increases the level of hormones that promote muscle growth and fat loss. Squats are a great way to tone the body, and they offer a range of health benefits for women, improving overall strength and helping to maintain a healthy weight.
How to do a dumbbell goblet squat step by step
Choose Your Dumbbell: Start with a light dumbbell that you can handle. Make sure you choose the right amount of weight for this exercise so that you are still able to maintain proper form.
Grip the Dumbbell: so you are holding it In a vertical position, Hold Each side underneath top of Weight Get your hands so they are surrounding the top of the dumbbell, with the weight near your chest.
Get Into Position: STAND with your shoulders width apart. When squatting your knees will follow the direction of your toes, so ensure that they are pointing forward or more outward.
Engage Your Core: Before starting the squat, tighten your abdominal muscles. This helps stabilize your torso and prevents you from leaning forward during the movement.
Start Lowering: Take a deep breath and gently push your hips back, as if you’re about to sit down. Keep your back neutral and your chest lifted, ensuring your spine doesn’t round.
Descend Further: Continue bending your knees, lowering your body towards the floor. Aim to go as low as your flexibility permits while keeping your feet flat on the ground. As you squat, try to bring your elbows toward your knees to check your depth, but don’t force the movement if it feels uncomfortable.
Reach the Bottom: When you reach the lowest point of the squat (your thighs should be at least parallel to the floor or deeper), take a brief pause to regain control and maintain stability.
Push Up: Press through your heels to lift your body back to the starting position. Keep your feet firmly planted on the ground and make sure your heels don’t rise during the movement.
Repeat: Continue performing the squat for the desired number of reps that challenge your strength. Typically, aim for 8–12 repetitions per set, but adjust the volume based on your fitness goals and capabilities.
Rest and Recover: After completing a set, rest for about 30–60 seconds before starting the next round. This will help you recover and maintain optimal form throughout the session.
By following these steps, you’ll be able to perform a safe and effective dumbbell goblet squat that targets your lower body and core muscles.
Dumbbell Squat to Press:
What is a dumbbell squat to press?
A dumbbell squat to press is a powerful lower body exercise that starts in a squat position by bending your knees and hips while keeping your chest up and back straight. Lower down until your thighs are parallel to the ground, then rise up and press the dumbbells overhead with your arms fully extended. This move combines strength for the entire body and is great for building endurance and muscle tone.
What are the benefits of dumbbell squats to overhead presses?
The dumbbell squat to overhead press is a power-house move that merges two fat-torching exercises into one. It engages multiple muscles like the glutes, quads, shoulders, and core all at the same time. This combination creates effective rotation and work, building both strength and endurance, making it ideal for those aiming to maximize results in a shorter time.
What are the benefits of the squat press?
The squat press offers multiple benefits by strengthening both the lower body and upper body. The squat portion targets the glutes, quads, and hamstrings, while the press part engages the shoulders and arms. This exercise also activates the core, making it a powerful calorie burner and an effective full-body workout.
How to do Dumbbell Squat and Press
Starting Position: Hold a dumbbell in each hand at shoulder level. Stand with your feet shoulder-width apart.
Perform the Squat: Lower your body into a squat by bending your knees and hips until your thighs are parallel to the floor. Maintain tension in your ankles and lower legs throughout the movement.
Transition to Press: As you rise from the squat, push through your feet and extend your body upward, using the momentum to transition into an overhead press.
Overhead Press: Press the dumbbells upward until your arms are fully extended, and your biceps are close to your ears.
Reset and Repeat: Lower the dumbbells back to your shoulders in a controlled manner and repeat the movement
2. Dumbbell Renegade Rows:
Are Dumbbell Renegade Rows good for weight loss?
Dumbbell Renegade Rows are a powerful high-intensity exercise that can support weight loss through effective calorie burn. This movement targets multiple muscle groups in the body like the core, back, shoulders, and arms, which helps boost your resting metabolic rate (RMR) by building muscle mass. Engaging muscles such as the latissimus dorsi, levator scapulae, rhomboids, and trapezius ensures a stronger back and improved posture. Each rep of this rowing motion challenges stability and raises your heart rate, similar to burpees, but with a focus on upper body strength. Adding renegade rows into your workout alongside kettlebells or resistance bands with varied sets and reps can keep your form strong, reduce injuries, and strengthen muscles from the waist up for a complete workout.
What are the benefits of dumbbell renegade row?
The dumbbell renegade row is a fantastic exercise that builds strength in the upper body while also enhancing core strength, stability, and balance. Unlike traditional barbells or kettlebells, dumbbells in this move require control, helping to improve posture by engaging the core. This exercise combines multiple benefits to create a well-rounded strength workout that supports alignment and stability.
Are rows good for weight loss?
Rowing exercises can be excellent for weight loss as they burn calories efficiently, even in a low-intensity workout compared to walking or yoga. In a 30-minute workout, you can burn around 300-400 calories depending on your intensity level, making it a powerful tool to reduce fat and support weight management goals.
How to do a Renegade Row correctly?
Set Up Your Position: Start in a plank position, holding a dumbbell in each hand with your palms facing inward. Keep your body straight and your feet slightly apart for better stability.
Engage Your Core: Tighten your abs to keep your torso steady and prevent your hips from rocking as you move.
Row the Dumbbell: Pull the right dumbbell toward your waist, keeping your elbow tucked close to your side. Focus on moving only your arm—avoid twisting your body.
Lower the Dumbbell: Slowly return the dumbbell to the floor while maintaining control and your plank position.
Switch Sides: Repeat the row on your left side, following the same technique.
Count Your Reps: One row on each side equals one full rep. Continue alternating sides until you complete your set.
3. Dumbbell Deadlifts:
Are Dumbbell Deadlifts Good For Weight Loss?
Dumbbell deadlifts are a highly effective exercise for weight loss because they are a compound movement that burns calories and engages multiple muscles at once. Studies show that people can burn between 238 and 282 calories in a single session of 10 sets of deadlifts. This exercise not only builds muscle and supports muscle growth, but it also increases metabolism and improves posture, which can help reduce back pain and enhance athletic performance. For beginners and more experienced lifters, dumbbell deadlifts are an accessible way to stimulate the body, build strength and mass in the lower body, and follow a safe pattern with reduced risk of injury. This variation is a great choice for individuals looking to improve movement and get familiar with lifting without the need for heavy weights, making it ideal for a wide range of fitness levels.
Can You Replace Deadlift With Dumbbells?
Yes, you can replace the deadlift with a dumbbell version by holding a dumbbell in each hand. Keep your back straight and gaze forward while shifting your weight into the right leg. Hinge at the waist and bend your knee slightly as you lower the dumbbells forward. Lift your left leg so that your body forms a straight line from head to toe. This variation allows for an effective deadlift movement with a focus on balance and form.
Is 2 reps of deadlifts enough?
For building strength and muscle, the general rule of thumb suggests doing 3-5 sets of 4-6 reps for most people. While 2 reps may offer some benefits, it’s usually not sufficient for hypertrophy or significant muscle growth. Typically, 3-5 sets with 6-12 reps work best for those aiming to maximize gains and get the most out of each workout.
How Many Reps For The Dumbbell Deadlift?
For a dumbbell deadlift, it’s often suggested to start with two to three sets of eight to 12 reps. This workout range provides a solid beginning to build strength and endurance. James recommends placing deadlifts at the beginning of your routine to get the most from this move.
How to do a dumbbell deadlift correctly?
Set Up Your Stance
Position the legs about hip-length apart for support.
Hold a dumbbell in each arm so they are blown up, one dumbbell under your thigh.
Allow the palms of your hands to face you.
Align Your Body
Back straight and shoulders rolled somewhat back.
Activate your core to protect your lower back.
Initiate the Movement
Start with a hip hinge, pushing the hips back almost like you are trying to close a door with your glutes.
Bend your knees just a bit without tucking in the seat of your pants like you are about to perform a squat.
Lower the Dumbbells
Let the dumbbells slide down your legs, staying roughly an inch from them.
Pulse your upper body down so it is almost parallel to the ground.
Feel the hamstrings stretch as you lower.
Pause and Lift Back Up
Hold at the bottom for a moment without losing control.
Drive your hips forward and tighten your glutes as you stand back up.
Focus on the Hip Hinge
Focus on hinging at the hips instead of bending over at the waist.
The chest needs to be lifted a little higher and not hollow back.
Trainer’s Tip
Billy Anderson, a certified instructor we talked to and the owner of Bulletproof Buddhism (which carries the sympathetically named “Firebreathing”) says you need to engage your chest while keeping that balanced form by “swinging through your hips.
Billy Anderson, a certified instructor, emphasizes the importance of engaging your chest and maintaining a stable form by moving through your hip joints.
4. Dumbbell Chest Press:
Is The Dumbbell Chest Press good for weight loss?
The dumbbell chest press is a great exercise for weight loss because it builds muscle and helps in burning calories. This workout targets multiple muscles in the upper body like the pectorals, deltoids, and triceps, giving you a well-balanced training session. By adding the chest press into your routine, you can boost your metabolism and keep calories burning even after the physical activity is done. Its intense nature makes it a powerful way to improve strength and support overall weight loss through increased metabolism and enhanced muscle building.
What Is The Ideal Weight For A Dumbbell Chest Press?
For a beginner, the ideal weight for the dumbbell chest press is to start with 18-27 lbs per dumbbell, which would be a set of 36-54 lbs. Intermediate lifters can progress to 27-36 lbs per dumbbell or 54-72 lbs per set, while advanced users may use 36-45 lbs per dumbbell or a total of 72-90 lbs for an effective challenge. Adjusting the weight according to your experience level ensures safe and productive results.
How To Do Dumbbell Chest Press Properly?
Set Up and Position Yourself
While gripping one dumbbell in each hand, sit on a flat bench.
Lie down on the bench and bring up the dumbbells to your chest.
Arms extended straight over the chest, palms facing your feet
Engage Your Body
Squeeze your shoulder blades together by moving them down and back.
Ground your feet into the earth so you feel anchored.
Allow a slight arch in your lower back to protect your joints and maintain good posture.
Lower the Dumbbells
Lower the dumbbells in a controlled manner.
Keep your elbows tucked slightly to avoid flaring out to the sides.
Bring the dumbbells down until they are aligned with your mid-chest, ensuring even motion on both sides.
Press the Dumbbells Back Up
Inhale, exhaling to press the dumbbells back up.
Move in a slight arc, keeping the motion smooth and controlled.
To the top, you want to extend your arms but not lock those elbows.
Focus on Form and Control
Avoid using momentum—focus on slow, steady movements.
Keep your core engaged throughout to stabilize your body.
Trainer’s Tip
Maintaining a controlled pace and proper alignment is key to maximizing strength gains while minimizing injury risks.
Retracting your shoulder blades helps activate the correct muscles and protects your shoulders.
By following these steps, you can safely and effectively build strength with the dumbbell chest press.
5. Dumbbell Lunges:
Are dumbbell lunges good for weight loss?
Dumbbell lunges are excellent for weight loss as they effectively burn calories and boost metabolism. This exercise keeps your metabolism elevated even during resting periods, helping you continue burning calories after your workout. A study published in the International Journal of Environmental Research and Public Health highlights lunges as a strong option for supporting weight loss goals.
Do lunges help lose belly fat?
Lunges are effective for toning the lower body and can help reduce belly fat by engaging multiple muscles. This exercise also improves hip flexibility, which supports better movement and balance. Regular lunges tone your legs and core, making them a great addition to any weight-loss routine.
What happens if I do 50 lunges a day?
Doing 50 lunges a day can effectively target muscles in your legs like the quadriceps, hamstrings, and glutes, which leads to stronger and more toned legs. This daily habit strengthens your leg strength and can make everyday activities like walking, running, and climbing stairs feel easier over time. This routine is a simple way to build endurance and improve mobility in the long term.
Strength Level
Weight
Beginner
17 lb
Novice
37 lb
Intermediate
65 lb
Advanced
102 lb
Do lunges reduce buttocks?
Incorporating lunges into your exercise routine can help lose fat around the butt area by engaging muscle groups effectively. Adding lunges with other exercises like stepping or rock climbing and combining them with cardio creates a balanced plan. When paired with healthy eating habits, lunges can support a well-rounded approach to reduce that extra junk in the trunk and build a toned shape.
How to properly do lunges with weights?
Start in the Correct Position
Stand tall with your feet hip-width apart.
Keep your chest lifted and your core engaged for stability.
Hold a dumbbell in each hand, letting your arms hang naturally at your sides.
Focus Your Gaze
To maintain balance, look at a fixed point about 2 meters ahead of you.
Step Forward
Lift one foot off the ground and take a big step forward.
Place your foot firmly on the floor, keeping it aligned as if stepping on train tracks, not a tightrope.
Lower into the Lunge
Bend your knees to lower your body, bringing your back knee close to the ground without touching it.
Aim for your front thigh to be parallel to the floor and your back shin to stay vertical, forming two 90-degree angles at your knees.
Engage and Return
Push through your front heel to drive yourself back to the starting position.
Keep the movement controlled to avoid wobbling.
Switch Sides
Alternate legs or complete all reps on one side before switching, depending on your workout plan.
Key Tips for Success
Keep your torso upright throughout the movement—don’t lean forward.
Maintain a firm grip on the dumbbells, but avoid tensing your shoulders.
Move slowly to focus on proper form and avoid injury.
By following these steps, you can perform weighted lunges safely and effectively, targeting your legs and glutes while building strength and balance.
6. Dumbbell Bulgarian Split Squats:
Are dumbbell Bulgarian split squats good for weight loss?
Dumbbell Bulgarian split squats are excellent for weight loss because they burn calories and engage multiple muscle groups in the lower body like the glutes, quads, and hamstrings. This exercise not only raises your heart rate but also helps identify and correct leg imbalances. By focusing on strength training, you can build and develop strong legs and a stable core. For best results, place your back foot on a bench or plate to ensure proper balance. Keep your knee aligned over your toes, marking the floor if needed to maintain correct placement. Avoid heavy loading initially, as it can place your body in a compromised position and increase the risk of injury.
How many dumbbells are for Bulgarian split squats?
For a Bulgarian split squat, you can use either one or two dumbbells. Holding one dumbbell in the hand on the side of your supported leg can help you focus more on the glutes. Using two dumbbells, one in each hand provides a balanced weight and is suitable for working both the glutes and quadriceps while keeping your body straight.
How to set up a dumbbell Bulgarian split squat?
To set up for a dumbbell Bulgarian split squat, begin in a split stance position with dumbbells held at your side using a neutral grip. Place your back foot on a bench or circular pad to increase your range of motion. Descend by flexing your front knee until your back knee almost touches the ground directly below your hip. Drive through the front foot to extend back up and return to the starting position. Repeat for the desired number of repetitions.
7. Dumbbell Thrusters:
Are Dumbbell Thrusters good for weight loss?
Dumbbell thrusters are an outstanding choice for weight loss as they are a full-body, compound movement that effectively targets fat burning. This exercise combines squatting and pressing to build functional strength across multiple muscle groups, making it ideal for achieving balanced fitness results and boosting metabolism.
How many calories do thrusters burn?
According to healthyliving.azcentral.com, CrossFit thrusters can burn up to 300 calories in just 30 minutes. This intense exercise combines squats and overhead presses, making it effective for calorie-burning and weight loss.
What are the benefits of dumbbell thrusters?
Regularly performing dumbbell thrusters offers many benefits as it’s a total-body exercise that activates multiple muscle groups. It targets both upper body and lower body muscles, including hamstrings, glutes, quadriceps, triceps, deltoids, and core muscles. This makes thrusters an efficient way to build strength and burn calories across the entire body.
How to burn 600 calories in 30 minutes?
A high-intensity workout with kettlebells can burn up to 600 calories in just 30 minutes. This intense calorie burn is similar to cross-country skiing uphill at a fast pace. Focusing on proper technique with each move will maximize your results and make your session more effective.
Dumbbell Thrusters Instructions
Set Your Stance
Stand shoulder-width apart for stability and to get your balance right.
Hold the Dumbbells
Hold a dumbbell in each hand at shoulder height, palms facing toward you.
Engage Your Core
Activate your core to assist in keeping good posture and supporting the lumbar spine.
Perform the Squat
Bend your knees and push your hips back to lower yourself into a squat.
Maintain an upright torso and lower until your thighs are parallel to the floor.
Drive Up
Push through the heels to come back into a standing position.
Extend Overhead
While standing up do the same with the dumbbells drive them overhead and lock out your elbows.
Return to Starting Position
Now bend your arms, lowering the dumbbells back to shoulder level.
Repeat the Movement
Do as many reps for the exercise as you want, most likely 10-12 per set.
This comprehensive guide walks through each part of the movement to help you build strength in your legs, core and shoulders — using correct form so that you get the most out of it (and minimize injury risk)
8. Dumbbell Plank Rows:
Are Dumbbell Plank Rows good for weight loss?
Dumbbell plank rows are effective for burning calories and fat efficiently, even more than some low-intensity exercises like walking or yoga. In a 30-minute workout, they can help you burn around 300-400 calories depending on your weight and intensity level. This exercise boosts calorie burn and strengthens multiple muscle groups, making it a valuable addition to any weight-loss routine.
What are the benefits of dumbbell plank row?
Dumbbell plank rows offer great benefits by combining a plank with a row motion, creating a multi-functional exercise that challenges the core and improves stability. This move targets muscles in the middle and upper back, as well as the shoulders and arms, making it effective for strengthening and supporting the spine while toning the upper body.
Can I lose weight by using dumbbells?
Dumbbell exercises can be very practical for weight loss when combined with a healthy diet and cardiovascular activities. These exercises help in strengthening muscles and building lean body mass, which means you burn more calories even at rest, effectively contributing to weight loss over time.
How do you do a Plank Row?
To do a plank row, start in a plank position with a dumbbell in each hand. Keep your back straight and your hands stacked under your shoulders. Row one arm up as you exhale, bringing your elbow close to your rib cage. Repeat the movement, alternating arms while maintaining stability in your plank.
9. Dumbbell Russian Twists:
Are Dumbbell Russian Twists good for weight loss?
Dumbbell Russian twists are excellent for weight loss as they burn calories and strengthen your core and lower back. This intense exercise targets core muscles like the obliques and deep abs, helping to slim the waistline and burn fat. Compared to crunches or sit-ups, Russian twists are more effective for those seeking a stronger core and leaner waist.
Here are some tips for doing a dumbbell Russian twist:
Start slowly with dumbbell Russian twists and give yourself time to recover between sessions. Keep your lower body still and rotate your torso, ensuring your shoulders stay straight and you avoid rounding your spine. Keep your chin tucked and head in line with your body. Engage your abs rather than your neck, and use weights to make the exercise more effective. For best results, combine twists with cardio, stretching, and other strengthening exercises.
Can Twisting exercises help reduce belly fat?
Twist exercises are effective for burning calories and slimming the waistline. While crunches, sit-ups, and planks target the abs, thighs, and legs, twists specifically help reduce fat on the sides of the abdomen. Adding these to your weight loss routine can make a difference in toning your waistline.
How to burn 1000 calories a day?
To burn 1,000 calories a day, running, cycling, or rowing are ideal options. These activities are intense and can help most people reach this goal within 90-120 minutes. Each workout is effective for burning a significant amount of calories and hitting that 1,000-calorie mark consistently.
Instructions
To perform a Dumbbell Plank Row effectively, start in a sit-up position with knees bent and heels in contact with the floor. Lean back at a 45-degree angle, then brace your core and squeeze your glutes. Rotate the dumbbell across your body from side to side, keeping your chin tucked, head aligned with shoulders, and waist square. Ensure your spine stays straight and your chest remains open
10. Dumbbell Hip Thrust:
Are Dumbbell Hip Thrust good for weight loss?
Dumbbell Hip Thrusts are great for weight loss because they help burn calories and build muscle in a high-intensity way. This exercise not only targets your glutes, hamstrings, and core but also strengthens the posterior chain to reduce fat in the backside. Doing hip thrusts regularly can boost your metabolic rate and improve strength, posture, and athletic performance. They also enhance bone density and reduce injury risk by supporting better mobility and stability. On top of that, this move can build mental toughness and confidence as you progress.
How to Perform Hip Thrusts
1. Get into Position
Lie on your back with the top of your upper back pressing against the edge of a solid bench or box.
Find a bench that you can set up mid-back on.
2. Set Your Feet
Sit or lie down, bend your knees, and feet on the floor and apart to hip-wide.
3. Add Resistance
Here, you have a dumbbell or barbell across your hips. Always use both hands to completely hold it steady.
4. Engage and Lift
Drive through your heels lifting your hips towards the roof.
Really tighten your glutes at the top. Your body should be in a straight line (from shoulders through to knees).
5. Lower with Control
Return your hips to the start position without touching them down.
6. Repetition and Rest
Aim for 8-12 reps per round.
Rest for 30-60 seconds between sets
7. Complete Your Sets
Performs 2-3 depending on level and target.
This methodical program is designed to get your mind working towards building larger glutes while maintaining good form, staying safe and being effective for getting the biggest glutes possible across many different ways.
Are dumbbell hip thrusts effective?
Dumbbell hip thrusts are an effective exercise for strengthening the lower body. This movement primarily targets the posterior chain, focusing on the glutes. By adding weight, such as a dumbbell, you can increase the intensity and make the exercise more challenging, leading to progression over time. While bodyweight hip thrusts are great for beginners, using weight helps lift the challenge and promotes muscle growth and fat loss.
