50 Best Dumbbell Booty Building Exercises

These targeted dumbbell exercises will definitely help you strengthen and build lean muscle on your glutes.
Dumbbells for Glutes

Dumbbells are one of the most versatile pieces of fitness equipment which you can use for nearly every muscles group. They are an effective and practical tool that the majority of women can utilise from fitness newbie to absolute pros.

Progressive overload is key to strengthening and building lean muscle on your glutes (and everywhere else) and so by progressively adding weight to targeted exercises your more likely to reach your goals. Whilst I love bodyweight and mini-band exercise for working the glutes, dumbbells provide a quick and easy way to progressively challenge and build your booty. With that being said, here is my list of the 50 best dumbbell exercises for building your booty.

Glute Dominant Exercises

If you want a killer booty, glute dominant exercises are a must in your workout routine. Glute dominant exercises typically involve extending your hips (opening or lengthening your hips) and bending your knees. These exercise strengthen and build your booty by taking it through a full range of motion maximising activation on the glutes.

1 – Dumbbell Glute Bridge

Muscles Worked: Glutes, Hamstrings and Core

Instruction: Lie face up with your knees pointing towards the ceiling and  your feet are planted flat on the floor. Place a dumbbell on your pelvic area and lift your hips off the floor. Extending until your hips are inline with your knees and shoulders then bring your hips back down.

2 – Dumbbell Banded Glute Bridge

Muscles Worked: Glutes, Hamstrings and Core

Instruction: Lie face up with a mini-band just above or below your knees. Place a dumbbell on your pelvic area and lift your hips off the floor. Extending until your hips are inline with your knees and shoulders then bring your hips back down.

3 – Dumbbell Banded Glute Bridge with Abduction

Muscle Worked: Glutes, Hamstrings and Core

Instruction: Lie facing up with a mini-band just above or below your knees, bring your knees up so that they are pointing towards the ceiling and ensure your feet are planted flat on the floor. Place a dumbbell on your pelvic area and lift your hips off the floor. Lift your hips off the floor, extending until your hips are inline with your knees and shoulders. Push your knees apart so that you are stretching the mini-band as much as possible. Hold the position for a second then bring your knees together and hip back to the floor.

4 – Dumbbell B-Stance Glute Bridge

Muscles Worked: Glutes, Hamstrings and Core

Instruction: Lie face up with your knees pointing towards the ceiling and one foot placed slightly in front of the other.. Place a dumbbell on your pelvic area and lift your hips off the floor. Extending until your hips are inline with your knees and shoulders then bring your hips back down.

5 – Dumbbell Single Leg Glute Bridge

Muscle Worked: Glutes, Hamstrings and Core

Instruction: Lie face up with  your knees pointed towards the ceiling. Place a dumbbell on the top of one of your thighs. Bring the other foot off the ground (keeping the knee bent or leg straight). Lift your hips off the floor, extending until your hips are inline with your knees and shoulders then bring your hips back down. Repeat for reps and then switch legs.

6 – Dumbbell Elevated Glute Bridge

Muscle Worked: Glutes, Hamstrings and Core

Instruction: Lie facing up  and plant your feet on a bench or elevated surface and bring your knees up so that they are pointing upwards. Place a dumbbell on your pelvic area just below your belly. Lift your hips off the floor, extending until your hips are inline with your knees and shoulders. Bring your hips back down and return to the starting position.

7 – Dumbbell Banded Elevated Glute Bridge

Muscle Worked: Glutes, Hamstrings and Core

Instruction: Lie facing up with a mini-band just above or below your knees and plant your feet on a bench or elevated surface and bring your knees up so that they are pointing upwards. Place a dumbbell on your pelvic area just below your belly. Lift your hips off the floor, extending until your hips are inline with your knees and shoulders. Bring your hips back down and return to the starting position.

8 – Dumbbell Frog Pumps

Muscle Worked: Glutes, Hamstrings and Core

Instruction: Lie facing up, bring your feet together so that your legs are in a diamond shape position. Place a dumbbell on your pelvic area. Squeeze your glutes and raise your hips off the ground whilst maintaining tension against the mini-band. Lower your hips to the ground and repeat the movement.

9 – Dumbbell Banded Frog Pumps

Muscle Worked: Glutes, Hamstrings and Core

Instruction:  Place a mini-band around your knees. Then lie facing up, bring your feet together so that your legs are in a diamond shape position. Place a dumbbell on your pelvic area. Squeeze your glutes and raise your hips off the ground whilst maintaining tension against the mini-band. Lower your hips to the ground and repeat the movement.

10 – Dumbbell Feet Elevated Frog Pumps


Muscle Worked: Glutes, Hamstrings and Core

Instruction: Lie facing up, bring your feet together so that your legs are in a diamond shape position on a bench or elevated surface. Place a dumbbell on your pelvic area. Squeeze your glutes and raise your hips off the ground whilst maintaining tension against the mini-band. Lower your hips to the ground and repeat the movement.

11 – Dumbbell Hip Thrusts

Muscle Worked: Glutes, Hamstrings and Core

Instruction: Sit with your upper back against a bench or elevated surface with your feet planted against the floor. Place a dumbbell on your pelvic area. Raise your hips until they are at a 90 degree angle with your knees by pushing through your heels. Lower your hips to return the starting position.

12 – Dumbbell Band Hip Thrusts

Muscle Worked: Glutes, Hamstrings and Core

Instruction: Sit with your upper back against a bench or elevated surface with your feet planted against the floor. Place a mini-band just above or below your knees then position a dumbbell on your pelvic area. Raise your hips until they are at a 90 degree angle with your knees by pushing through your heels. Lower your hips to return the starting position.

13 – Dumbbell Band Hip Thrusts with Abduction

Muscle Worked: Glutes, Hamstrings and Core

Instruction: Sit with your upper back against a bench or elevated surface with your feet planted against the floor. Place a mini-band just above or below your knees then position a dumbbell on your pelvic area. Raise your hips until they are at a 90 degree angle with your knees by pushing through your heels. Push your knees apart so that you are stretching the mini-band as much as possible. Lower your hips to return the starting position.

14 – Dumbbell B-Stance Hip Thrusts

Muscle Worked: Glutes, Hamstrings and Core

Instruction: Sit with your upper back against a bench or elevated surface with one foot place slightly in front of the other. Place a dumbbell on your pelvic area. Raise your hips until they are at a 90 degree angle with your knees by pushing through your heels. Lower your hips to return the starting position.

15 – Dumbbell Single Leg Hip Thrust

Muscle Worked: Glutes, Hamstrings and Core

Instruction:  Sit with your upper back against a bench or elevated surface with your feet planted against the floor. Place a dumbbell on the thigh of one leg. Lift the other foot off the ground and push through the heel of the opposite leg until your hips are inline with your shoulders. Lower your hips to return the starting position. Repeat for reps then swap legs.

16 – Dumbbell Frog Thrusts

Muscle Worked: Glutes, Hamstrings and Core

Instruction:  Sit with your upper back against a bench or elevated surface and your feet together and knees out in a diamond shape position. Place a dumbbell on your pelvis, just below your belly. Squeeze your glutes and raise your hips off the ground whilst maintaining tension against the mini-band. Lower your hips to the ground and repeat the movement.

17 – Dumbbell Glute Kickback

Muscle Worked: Glutes, Hamstrings and Core

Instruction: Start in a tabletop position, with a dumbbell in positioned behind you knee. Using your glutes ift your leg towards the ceiling and pause at the top before reversing the movement.

18 – Dumbbell Kneeling Squat

Muscle Worked: Glutes, Quads, Hamstrings

Instruction: Start in a kneeling position with butt resting on your heels. Hold a dumbbell in each hand or clasp a heavy dumbbell in a goblet position. Driving your hips forward with your glutes until your torso is inline with your knees. Then slowly return to the starting position.

19 – Dumbbell Glute 45-Degree Hyper

Muscle Worked: Glutes, Hamstrings

Instruction: Place a dumbbell in front of a hyperextension bench. Adjust the hyperextension bench to the correct height; so that your hips/upper thighs are on the padded section. Stand with your feet pointed out at around 45 degrees angle. Pick up the dumbbell and hold it close your chest and round your back upper back. Slowly lower your upper body towards the ground, maintaining control and tension in your glutes and hamstring. Pause at the bottom and reverse the movement.

Lower Body Exercises (That Work Your Glutes)

These exercises also work your glutes however the primary muscle on these movement are the quads or hamstrings. These compound exercise are great to include in your workout routine as they work the glutes from different angles, range of motions and  knee action. Adding the below exercises to your workouts will ensure a more functional and balanced training programme.

20 – Dumbbell Goblet Box Squats

Muscle Worked: Quads, Glutes

Instruction: Holding a dumbell in both hand, stand in front of a chair or bench with your legs shoulder width apart. Keeping your chest upright, squat down onto chair/bench, pause for one second and come back up.

21 – Dumbbell Goblet Squats

Muscle Worked: Quads, Glutes

Instruction: Holding a dumbell with both hand, stand with your legs shoulder width apart. Keeping your chest upright, squat down until your thighs are parallel to the floor and come back up.

22 – Dumbbell Goblet Squats Pulses

Muscle Worked: Quads, Glutes

Instruction: Holding a dumbbell with both hand, stand with your legs shoulder width apart. Keeping your chest upright, squat down until your thighs are parallel to the floor. Come back up and down a couple of inches in a short bouncing motion.

23 – Dumbbell Banded Goblet Squats

Muscle Worked: Quads, Glutes

Instruction: Place a mini-band just above or below your knees. Hold a dumbbell with both hand, stand with your legs shoulder width apart. Keeping your chest upright, squat down until your thighs are parallel to the floor and come back up.

24 – Dumbbell Between Bench Squat

Muscle Worked: Quads, Glutes, Hamstring

Instruction: Place two platforms or benches about a step apart. Stand with your feet on the platforms/benches and hold a dumbbell with both between your legs.  Squat down as far as you can and come back up. The aim is to increase the range of motion of a normal squat by getting the dumbbell to go lower than the platform you’re standing on.

25 – Dumbbell Staggered Stance Squat

Muscle Worked: Quads, Glutes, Hamstrings

Instruction: Holding a dumbell in both hand, begin by standing in you preferred squat stance (narrow/sumo).  Move one foot slightly behind your body, shift your weight to the front foot and lift the heel of the back foot of the ground. Keeping your chest upright, squat down until your thighs are parallel to the floor and come back up.

26 – Dumbbell Front Squats

Muscle Worked: Quads, Glutes, Hamstrings

Instruction: Hold a dumbbell in each hand at shoulder height and stand with your legs shoulder width apart. Keeping your chest upright, squat down until your thighs are parallel to the floor and come back up.

27 – Dumbbell Skater Squats

Muscle Worked: Quads, Glutes, Hamstrings

Instruction: Start by standing in front of a foam balance pad or cushioned surface and holding a couple of dumbbells in your hand. Shift your weight onto one leg. Have your other leg behind you, bent at the knee so that your lower leg is parallel to the ground. Keeping your chest upright, squat down until your back leg touches the pad/cushion then come back up to the starting position. Use the dumbbells as a counterweight by raising the dumbbell up as you squat down.

28 – Single Leg Dumbbell Box Squat

Muscle Worked: Quads, Glutes, Hamstrings

Instruction: Hold a dumbbell in both hand then stand in front of a bench or chair. Shift your weight onto one leg and  extending the other leg off the floor. Keeping your chest upright, squat down onto chair or bench, pause for one second and come back up.

29 – Dumbbell Pistol Squats

Muscle Worked: Quads, Glutes, Hamstrings

Instruction: Begin by holding a light dumbbell in either or both hands. Stand with your feet close together. Extend your arms and one leg in front of you. Keeping your chest upright and your core tight squat down until your extended leg is parallel to the ground then come back up to the starting position.

30 – Dumbbell Split Squat

Muscle Worked: Quads, Glutes, Hamstrings

Instruction:  Hold dumbbells in each hand or one dumbbell in a goblet position. Take a step forward so that one leg slightly front of you and one is behind you. Keeping your chest upright, lower your body until your knee is close to the ground then come back up.

31 – Dumbbell Cossack Squat

Muscle Worked: Quads, Glutes, Hamstrings

Instruction: Hold dumbbells in each hand or one dumbbell in a goblet position. Stand with your feet in a wide stance then shift your weight to one side by bending at the knee and sitting back as far as you can. Return to the starting position and repeat.

32 – Dumbbell Reverse Lunge

Muscle Worked: Quads, Glutes, Hamstrings

Instruction: Hold dumbbells in each hand or one dumbbell in a goblet position. Stand with your feet shoulder width apart. Keeping your chest upright, step back on the ball of your feet and lower the knee until it’s close to the ground. Return to the starting position and repeat.

33 – Dumbbell (Forward) Lunge

Muscle Worked: Quads, Glutes, Hamstrings

Instruction: Hold dumbbells in each hand or one dumbbell in a goblet position. Stand with your feet shoulder width apart. Keeping your chest upright, step forward, until your front knee is at a 90 degree angle and your back knee is close to the ground. Return to the starting position and repeat.

34 – Dumbbell Walking Lunge

Muscle Worked: Quads, Glutes, Hamstrings

Instruction: Hold dumbbells in each hand. Stand with your feet shoulder width apart. Keeping your chest upright, step forward, until your front knee is at a 90 degree angle and your back knee is close to the ground. Then step forward with the back leg and repeat the lunging motion in a walking pattern.

35 – Dumbbell Deficit Reverse Lunge

Muscle Worked: Quads, Glutes, Hamstrings

Instruction: Hold dumbbells in each hand or one dumbbell in a goblet position. Stand on a bench or raised platform with your feet shoulder width apart. Keeping your chest upright, step backward on the floor with the ball on your foot. Lower your knee until it is at a 90 degree angle and close to the ground. Return to the starting position and repeat.

36 – Dumbbell Side (or Lateral) Lunge

Muscle Worked: Quads, Glutes, Hamstrings

Instruction: Hold dumbbells in each hand or one dumbbell in a goblet position. Stand with your feet shoulder width apart. With one leg take a wide step to the side. Lower the knee of you leg until it’s at a 90 degree angle, keeping your other leg straight. Pause for a second then return to starting position.

 37 – Dumbbell Curtsy Lunge

Muscle Worked: Quads, Glutes, Hamstrings

Instruction: Hold dumbbells in each hand or one dumbbell in a goblet position. Stand with your feet shoulder width apart. Keeping your chest upright, step back on the ball of your feet so that the back leg crossed behind your front leg. Lower your knee until at 90 degree. Return to the starting position and repeat.

38 – Dumbbell Deficit Curtsy Lunge

Muscle Worked: Quads, Glutes, Hamstrings

Instruction: Hold dumbbells in each hand or one dumbbell in a goblet position. Keeping your chest upright, step back on the floor on the ball of your feet so that the back leg crossed behind your front leg. Lower your knee until at 90 degree. Return to the starting position and repeat.

39 – Dumbbell Bulgarian Split Squat

Muscle Worked: Quads, Glutes, Hamstrings

Instruction: Hold dumbbells in each hand or one dumbbell in a goblet position. Get into a lunge position and rest the opposite foot on a bench/chair/raised surface. Lower your body until your front thigh is horizontal to the floor. Hold the position for two second then return to starting position.

40 – Dumbbell Step Down

Muscle Worked: Quads, Glutes, Hamstrings

Instruction: Hold dumbbells in each hand and stand with one foot on an elevated surface or step. Maintaining control on the way down, slowly lower your other foot onto the ground. Return to the starting position and repeat.

41 – Dumbbell Step Up

Muscle Worked: Quads, Glutes, Hamstrings

Instruction: Hold dumbbells in each hand and stand in front an elevated surface or step. Put one foot on the step and drive through leg to lift your other leg onto the surface/bench. Return to the starting position and repeat.

42 – Dumbbell Step Up to Reverse Lunge

Muscle Worked: Quads, Glutes, Hamstrings

Instruction: Hold dumbbells in each hand and stand in front an elevated surface or step. Put one foot on the step and drive through leg to lift your other leg onto the surface/bench. Return to the starting position and then step back with the opposite  leg and lower the knee until it’s close to the ground.

43 – Dumbbell Good Mornings

Muscle Worked: Hamstrings, Glutes

Instruction: Hold a dumbbell with both close to your chest and stand with your feet shoulder width apart. Lower your torso until nearly horizontal by pushing your hips back and bending slightly at the knees. Reverse the motion to return to the starting position.

44 – Dumbbell Romanian Deadlift

Muscle Worked: Hamstrings, Glutes

Instruction: Stand with soft knees and your feet shoulder width apart. Hold dumbbells in both hands in front of your thighs. Lower the dumbbells and your torso by pushing your hips back and bending slightly at the knees. Reverse the motion to return to the starting position.

45 – Dumbbell Sumo Deadlift

Muscle Worked: Hamstrings, Glutes

Instruction: Stand with soft knees and your feet wide apart in a sumo stance. Hold a heavy dumbell vertically between your leg. Lower the dumbbell and your torso by pushing your hips back and bending slightly at the knees. Reverse the motion to return to the starting position.

46 – Dumbbell B-Stance Romanian Deadlift

Muscle Worked: Hamstrings, Glutes, Quads

Instruction: Stand with soft knees and one foot slightly in front of the other. Hold dumbbells in both hands in front of your thighs. Lower the dumbbells and your torso by pushing your hips back and bending slightly at the knees. Reverse the motion to return to the starting position.

47 – Dumbbell Single Leg Deadlift

Muscle Worked: Hamstrings, Glutes, Quads

Instruction: Hold a dumbbell in one hand (this can be the same or different side as the leg you are going to use). Start in a standing position with your feet shoulder width apart. Shift your weight onto one leg and extend the other leg behind your body. Lower the dumbbell by pushing your hips back and bending slightly at the knees. Reverse the motion to return to the starting position.

48 – Dumbbell Hamstring Curl

Muscle Worked: Hamstrings, Glutes

Instruction: Place a dumbbell behind a bench. Lie you upper body and upper leg on the bench and use your feet to hold the dumbbell. Bending at the knee, curl the dumbell towards your butt then maintain control straighten your legs back out.

Glute Accessory Exercises

Although you should focus on doing glute dominant and lower body exercises, adding glute accessory workout towards the end of your workouts will really complete and complement your training. These exercise isolate the glutes through different planes of motion and direction of resistance (hip frontal & transverse abduction and hip external rotation).

49 – Dumbbell Lying Hip Abduction

Muscle Worked: Glutes

Instruction: Lie on your side with your bottom bent and top leg straight. Hold a dumbbell on the top leg. Using your glutes raise your top leg up and dumbell. Return to the start position and repeat.

50 – Dumbbell Fire Hydrant

Muscle Worked: Glutes, Hamstrings, Core

Instruction: Begin on all fours with your hands placed parallel to shoulders and hips above your knees. Place a dumbell behind you knee and extend the leg to the side at a 45 degree angle to the body, maintaining a bend at the knee. Return to the start position and repeat.