11 Glute Exercises That Use Weights For An Added Burn

Grab some dumbbells.



If you want to take your usual booty workouts to the next level, add a dumbbell or two and you’ll really feel the burn. Once you’ve picked up the appropriate equipment, get started with these trainer-approved glute exercises with weights.



Trainer Alex Weissner loves this exercise to strengthen glutes.

- Feet hip-width apart, dumbbell in each hand.

- Hinge hips, bring dumbbells to toes. Keep flat back, knees slightly bent.

- Feel pull in hamstrings, engage glutes, stand up slowly.

Do 3 sets of 12 reps.


Hip Bridges

Weissner also recommends this glute exercise that also hits your hamstrings.

- Lie on back, knees bent, heels in line with butt.

- Place dumbbbell across hips.

- Raise hips up, hold at top, squeeze glutes.

- Lower butt to just above ground.

Do 3 sets, 12 to 15 reps.


Leg Curls

Next up, try this burner from Weissner:

- Hold a dumbbell between your feet.

- Lay on stomach, rest head on hands. (Or use a bench.)

- Bend knees, pinch weight with feet, curl it in toward butt.

- Lower legs back down.

Do 3 sets, 12 to 15 reps.

LaylaBird/E+/Getty Images

Bulgarian Split Squat

Trainer Kat Novoa calls this “a great glute stabilizing move.”

- Elevate one foot on a surface (like a couch).

- Lunge other leg forward.

- Hold dumbbells at sides or on shoulders.

- Drive up from lunge position using glute.

Do 3 sets of 10 reps per leg.


Donkey Kicks

Trainer Alayna Curry says kicks isolate each glute muscle.

- On all fours, put on a dumbbell in the crease behind left knee.

- Lift that leg into the air, keep knee bent.

- Bring leg back down, hover knee over floor.

Repeat 12 reps per leg 3 times.


Hip Thrusts

Curry says you can do this move on a couch or bench.

- Lean upper body against a surface with feet on ground.

- Place dumbbell on waist, hold with both hands.

- With control, lower butt to ground.

- Squeeze glutes and raise hips back to tabletop.

Do 3 rounds, 12 reps.


Reverse Lunge Kick

Curry likes this for glute work and a cardio boost.

- With dumbbell in each hand, step back into reverse lunge. Back knee hovers over ground.

- Raise back up, kick back leg up behind you in a straight line.

- Lower to starting position.

Do 3 sets, 10 per leg.

MOAimage/Moment/Getty Images

Deficit Reverse Lunge

Trainer Emily Skye says adding a platform increases range of motion (and the glute burn).

- Stand on box, dumbbells in hands at sides.

- Step left foot back to floor, lower knee.

- Engage glutes to bring left foot back to box.

Do 3 sets of 10 reps per leg.


Lateral Lunges

Coach Brittany Ann says this move targets the muscles on the sides of the hips.

- Hold dumbbell at chest.

- Stand feet hip-width apart.

- Step one leg to side, bend knee to 90 degrees, push hips back.

- Push back to start.

Alternate sides. Do 3 sets of 15 reps.


Goblet Squat

Trainer Melissa Boyd says this move strengthens your glutes and quads.

- Stand with feet hip-width apart, hips back.

- Squat to grab dumbbell.

- Push through feet to stand up.

Do 3 sets, 10 reps. For a challenge, add a 3-second hold at the bottom.


Curtsy Lunge

Brett Larkin’s go-to glute-strengthening exercise:

- Stand straight, dumbbell in each hand.

- Bring left foot behind right, bend both knees.

- Keep left knee raised and left leg parallel to ground.

- Push through feet to return to start.

Do 10 reps per leg.