Two dumbbells and these five exercises to grow your glutes

ActiveWorkoutsTwo dumbbells and these five exercises to grow your glutesForget doing endless squats, try these five simple movements insteadWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

Forget doing endless squats, try these five simple movements instead

When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

(Image credit: Getty Images)

woman doing glute bridge with dumbbell

(Image credit: Getty Images)

Although growing our glutes isn’t an overnight endeavour, it’s one we should persist with as strong glutes are essential to our movement, balance and supporting the lower back. This 20 minute workout targets all three gluteal muscles, whilst using apair of dumbbellsto challenge your muscles further and help them grow. Don’t own any dumbbells? Akettlebell, two gallon water bottles or even two smallweight plateswill do.

As well as improving our posture, reducing the likelihood of injury and (undoubtedly) looking good, strong glutes can also improve our athletic performance. According toOxford Circus Physiotherapy: “The gluteus maximus and hamstrings are the primary muscles that extend the hip and provides the power for propulsion when running, jumping and even heavy lifting.” Therefore the stronger they are they more weight you’ll be able to lift, whilenew researchhas shown you’ll be able to run faster andplyometric exerciseswill be more powerful.

For this workout you’ve got five exercises to get through, for which you’re also going to need a chair (weight benchor box if you’re at the gym) and a good pair of workout shoes. Opt for a heavy dumbbell weight, but make sure you can still complete the exercises with good form. Rest for 45 seconds between each exercise and a minute before moving onto the next set. Here’s your workout:

Hopefully your glutes are on fire after that! Complete this workout twice a week, alongside a balanced diet, and your glute strength with soar. Need more booty burner workouts? Try thisfive-move bodyweight workoutnext, perfect for beginners and doing at home, or give thesethree glute exercisesa go which are also brilliant for your core strength too.

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