Best glutes exercises with dumbbells

Exercises where glutes are a main mover and that need a pair of dumbbells, plus a bench at most. Best muscle growth rating first, with more weight on ratings several sources agree on. The full glutes ranking covers every kind of equipment.

  1. 1Walking lunge, start positionWalking lungeLungeDumbbellsTop tier for the target muscle. Peak tension at a deep stretch. Also works quads, hamstrings and adductors.
    Growth
    4.7 3 sources
  2. 2Bulgarian split squat, start positionBulgarian split squatLungeDumbbellsVery good; among the better picks for the muscle. Hard in the stretched position. Also works quads, hamstrings and adductors.
    Growth
    4.0 2 sources
  3. 3Single-leg dumbbell hip thrust, start positionSingle-leg dumbbell hip thrustHip extensionDumbbellsVery good; among the better picks for the muscle. Also works hamstrings.
    Growth
    3.7 3 sources
  4. 4Dumbbell single-leg Romanian deadlift, start positionDumbbell single-leg Romanian deadliftHingeDumbbellsVery good; among the better picks for the muscle. Also works hamstrings and lower back.
    Growth
    4.0 1 source
    Injury risk
    2.0 1 source
  5. 5Dumbbell split squat, start positionDumbbell split squatLungeDumbbellsVery good; among the better picks for the muscle. Also works quads and hamstrings.
    Growth
    4.0 1 source
  6. 6Step-up, start positionStep-upLungeDumbbellsVery good; among the better picks for the muscle. Also works quads and hamstrings.
    Growth
    4.0 1 source
  7. 7Curtsy lunge, start positionCurtsy lungeLungeDumbbellsSolid; a reasonable default. Also works quads and adductors.
    Growth
    3.0 1 source
  8. 8Deficit reverse lunge, start positionDeficit reverse lungeLungeDumbbellsSolid; a reasonable default. Also works quads and hamstrings.
    Growth
    3.0 1 source

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