While everyone is familiar with the humble squat and lunge, many beginners don’t know that there are actually some glute workouts that involve weights. These workouts are often far more effective than simply squatting or lunging.
They also engage more muscles than just your glutes alone, which can help you achieve a more holistically toned appearance. Here are some of our favorite glute exercises involving weights.
Best Glute Exercises With Weights
Dumbbell Step-up
For this exercise, you are going to need a set of dumbbells and an elevated platform, such as a bench. With a dumbbell in each hand, step a foot up onto the bench.
Without moving that foot, push yourself straight up so that you are standing completely upright. After pausing for a second, lower your other foot onto the ground slowly. Repeat all reps on one leg before switching them.
Walking Dumbbell Lunge
This move is quite self-explanatory. You will need a set of lighter dumbbells for this one. Start standing with your feet placed apart at the width of your hips while holding one weight in each hand at your sides.
Then, with your back staying flat and an upright torso, step out with one leg into a lunge. Your knee should end up above your ankle as you sink into the lunge.
The other knee should be just above the ground, not touching it. From this position, push off and up and step your other leg forward, ending in the same position. Repeat on each leg so that you are moving forward while lunging.
Weighted Donkey Kick
This exercise has you starting on your hands and knees, with your knees right below your hips and your hands directly below your shoulders. Your limbs and body should form right angles with the floor.
Place your dumbbell behind your knee and squeeze it into position by bending your knee. Keep your weight evenly distributed and your torso stable. Lift one leg back, contracting your glutes as high as you are able without breaking form.
Lower your leg back carefully and slowly, and repeat.
Goblet Squat
This is a rather common weighted glute exercise, and you’ve likely seen someone doing it in your gym. It is usually done using kettlebells but works just as well with dumbbells.
Cup your weight in both hands right under your chin in such a way that the weight is pointing down. While your feet are spaced a shoulder-width apart, lower your squat as far as possible without bringing your knees too far forward or curving your back.
You will know if your form is good or not if the dumbbell stays close to your body. Finally, push yourself back up into a standing position and repeat.
Dumbbell Deadlift
To start this exercise, start in a position holding a moderately heavyweight in each hand. Keep your hands right in front of your hips, and have your feet spaced apart at your hips.
Make sure that your back is flat as you hinge at your hips and bend your knees. Start lowering the weights, and maintain a tight core and flat back.
Liftback into the starting position, and repeat.
Curtsy Kick
This is one of the most fun and challenging glute exercises out there. Start by holding a pair of dumbbells straight in front of your shoulders and standing with your feet together.
Then, step a leg back and to the left diagonally in such a way that it crosses past your other foot as you lunge towards the ground. Push yourself back up with your other foot, swinging your first leg out and to the side.
Then, return to the standing position and repeat before switching sides.
If you are looking for a truly comprehensive glute workout, we recommend checking out the Unlock Your Glutes manual. It is a great guide that showcases specialized glute exercises to wake up dormant glutes in detail.
Why is Exercising Your Glutes Important?
There are so many more reasons to work your glutes out other than simply making them look good. Many people don’t know that we use our glutes when doing just about anything, from walking to sitting to bending.
So many of our jobs have us sitting for hours on end, so much so that our glutes essentially ‘turn off’ or become dormant. This causes them to stop firing as effectively or efficiently as they should.
Once this happens, the muscles that pull our thighs forward, also known as hip flexors, become tight and often cause injuries. This is yet another reason why we recommend using the Unlock Your Glutes site to help wake up your sleeping glutes.
One of the most significant benefits that strong glutes provide is the relief of back pain. Most people actually find it quite unbelievable just how much lower back pain is relieved when you build up your glutes.
Your glutes help to stabilize your pelvis and maintain the integrity of your hip joints. When they are strong, your lower back is not receiving as much strain from your motion.
Your athletic performance also increases as you strengthen your glutes. Strong glutes boost your agility, speed, and jumping skills, and they also make strafing movements far easier.
Each step you take causes your glutes to shore up your sacroiliac joint and pelvis for stability. This becomes even more vital when running, as the impact force becomes much greater each time your foot strikes the ground.
How Often Should You Exercise Your Glutes?
The glutes are one of the most underused and undertrained muscles in the body. Experts say that you should exercise your glutes every time you are able, especially if your core and balance is weak.
Your fitness level and goals should determine how often you work your glutes out. Beginners should start with a couple of strength training sessions each week to make sure that your muscles can properly recover.
More advanced folks will be able to train their glutes up to three times each week with enough rest and should not experience issues.