5 Super Simple Moves to Get Sculpted Glutes You’ll Love
Life is hectic. Between work, studies, family obligations, and social responsibilities, finding time for a workout can be a serious challenge. So, when you have a moment to break a sweat, you want to make it count.
That’s why we’re focusing on the 5 most effective exercises to firm up your glutes. With these moves, you can optimize your workout and get the most out of your precious time.
The Best Exercises Vary for Everyone
We understand that everyone’s fitness level is different. What works for some may be too intense for others. That’s why we’ve included variations for each exercise, so there’s an option for everyone!
Need to start simple? Go with the beginner version. Want more of a challenge? Try the advanced move. You can also switch between beginner and advanced versions as you progress. The goal is to work your way up to completing all exercises using the advanced options—and gradually add resistance as you get stronger.
Adding resistance to any exercise challenges your muscles, making your glutes stronger, firmer, and more rounded. That’s exactly what we’re aiming for, right?
What You’ll Need
Before you start, grab a pair of dumbbells and set a timer. The timer on your phone will work perfectly and help you keep track of rest times. Choose a moderate-weight pair of dumbbells if possible.
For the more advanced versions, you’ll also need a chair, bench, or step, and a yoga mat or towel for floor exercises.
Once you’re ready, perform the designated number of sets and repetitions for each exercise before moving to the next. For best results, aim to do this workout three times a week.
1. Squats
Beginner Version: Basic Squats
Advanced Version: Bulgarian Split Squats
- Do 3 sets of 10 reps, resting for 30 seconds between each set.
- If you’re doing the advanced version, complete 10 reps per leg.
- Use dumbbells or perform without weights. For squats, hold the dumbbells at shoulder height; for split squats, hold them at your sides.
2. Glute Bridge
Beginner Version: Glute Bridge
Advanced Version: Single-Leg Glute Bridge
- Do 3 sets of 15 reps, resting for 30 seconds between each set.
- For the advanced version, complete 15 reps per leg.
- You can perform this exercise with or without dumbbells. If adding weight, hold one or both dumbbells on your hips. Squeeze your glutes and hold for 3-5 seconds at the top.
3. Deadlifts
Beginner Version: Dumbbell Deadlifts
Advanced Version: Single-Leg Deadlifts
- Do 3 sets of 10 reps, resting for 30 seconds between each set.
- For the advanced version, complete 10 reps per leg.
- Hold both dumbbells for the beginner version, and for the advanced version, use one or both dumbbells. If using one dumbbell, hold it on the side opposite the planted leg to maintain hip alignment.
4. Lunges
Beginner Version: Reverse Lunges
Advanced Version: Walking Lunges
- Do 3 sets of 20 reps (10 per leg, alternating), resting for 60 seconds between sets.
- Perform with or without dumbbells. Hold the weights at your sides, and push through your heels to engage the glutes.
5. Donkey Kicks
Beginner Version: Donkey Kicks
Advanced Version: Banded Donkey Kicks
- Do 3 sets of 15 reps per leg, resting for 30 seconds between each set.
- For the advanced version, place a dumbbell behind your working leg’s knee and hold the contraction at the top for 3-5 seconds.