60 Minutes Beginner Glutes Workout with Dumbbell
A 60 minutes strength workout targeting your glutes using dumbbell equipment. 4 exercises, 19 total sets, designed for beginner lifters.
60 Minutes
Duration
19
Total Sets
3-6 reps
Rep Range
~998
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Sit with your upper back against a bench and hold a dumbbell vertically on your lap.
- Place your feet flat on the floor about hip-width apart.
- Drive your hips up until your torso is flat, squeezing your glutes at the top.
Stand in front of a knee-height box or bench, holding dumbbells at your sides.
Form cues
- Stand in front of a knee-height box or bench, holding dumbbells at your sides.
- Place one foot entirely on the box and drive up through that foot.
- Stand tall on the box, fully extending the hip and knee.
Stand with feet wider than shoulder-width and toes pointed out at 45 degrees.
Form cues
- Stand with feet wider than shoulder-width and toes pointed out at 45 degrees.
- Hold a dumbbell vertically by one end with both hands, arms hanging between your legs.
- Squat straight down, keeping your chest up and knees tracking over your toes.
Finish strong — take the last set close to failure.
Form cues
- Lie on your back and press the soles of your feet together with knees flared wide.
- Place a dumbbell on your lower abdomen, holding it with both hands.
- Drive your hips up by squeezing your glutes — your feet stay together throughout.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
Glutes Training Tips
- *Hip thrusts allow the highest glute activation of any exercise — load them heavy.
- *Squeeze at the top of every rep for a full second to maximize the contraction.
- *Wider stances in squats and deadlifts shift more work to the glutes.
Get this glutes workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum strength results.