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Do you want a juicer, more shapely booty?

One that turns heads and drops jaws wherever you go? 

This is the home workout for you.

Grab some dumbbells and let’s get started with your build-a-booty workout.

The ultimate home dumbbell glute workout

Here’s the workout:

• 1.) Half rep into full goblet squat: 3 sets x 6-8 reps
• 2.) Curtsy lunges (each leg): 3 sets x 8-10 reps 
• 3A.) Romanian deadlift (RDLs): 3 sets x 8-10 reps
• 3B.) Weighted glute bridge: 3 sets x 10-12 reps

*** 3A and 3B are what’s called a “superset.” A superset means performing a set of each exercise before taking a rest. In this case, you would perform a set of RDLs and then immediately go into a set of weighted glute bridge. You only rest after you get done with a set of each exercise. ***

As far as rest between sets goes, a general guideline to follow it somewhere between 2-3 minutes.

Take more rest if you need it though, please. 🙏🏾

The whole point of strength training is to lift as much weight as you can (that’s how you make the most progress).

And you can’t do that unless you’re resting long enough between sets.

1.) Half rep into full goblet squat

This isn’t just a regular squat though.

We’re adding a half rep in there.

Here’s what that looks like:

• Squat all the way down
• Come up halfway
• Squat all the way back down
• Come all the way up

That entire sequence is one rep and you’ll do that 6-8 times per set. 

The added half rep helps place greater tension on your muscles, which helps you get more out of the exercise. 

When performing this exercise, have a slight lean forward (make sure not to round your back) to target more glutes.

Being more upright hits more quads. 

2.) Curtsy lunges

Stand with your feet roughly shoulder-width apart.

Dumbbells should be hanging at your sides.

Brace your core, have a slight lean forward, and step backward with your right foot diagonally. 

Your right foot is now behind you and should cross over your left foot.

Try to keep your left shin at as much of a 90% angle as possible (so, straight up and down). 

Return to the starting position and repeat on the other side for the desired number of reps.

One thing worth pointing out about your lunges… 

The further you step back, the more it’ll target your glutes.

If traditional curtsy lunges are a little too difficult, reverse lunges are a great alternative. 

3A.) Romanian deadlift (RDLs)

• Keep your spine neutral (don’t round your back).
• Rather than drop the weights straight down, pretend you’re trying to shut a door behind you with your butt.
• Don’t have the weight so far out in front of you away from your body. Tilt the weight out at around a 30-degree angle and guide it down your legs.
• You don’t have to go down anywhere near close to the ground. Once you feel a little stretch in your hammies/glutes, return to the starting position. 
• The straighter you keep your legs, the more hamstrings you’ll work. And while these shouldn’t end up being a squat, having more bend in your knees will target your glutes more.

3B.) Weighted glute bridge

Take things nice and slow and really focus on squeezing your glutes at the top of the movement.

Once you are at the top, you should be able to draw a straight line from your shoulders all the way up to your knees.

If you’re able to do that, it means you’ve avoided overextending your back (which is something you definitely don’t want). 

Growing your glutes is a lot more than just this one workout…

How much should you eat to grow your glutes?

How much protein should you consume?

How often should you train your glutes?

If you don’t know the answers to those questions, make sure you read this article.

I go supper in-depth about the most common mistakes people make when it comes to growing their glutes.

Plus, I provide you with simple fixes for all of them.  

Free workout programs 

If you want workout plans instead of individual workouts, here are a couple I’ve created for you to try:

12-week dumbbell workout plan

12-week gym workout plan