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A lot of people assume leg day can only be accomplished at the gym, with tons of heavy equipment and weights. But that’s not the case! You can smash a fantastic glute workout right at home with just a few dumbbells.
Leg Pump With Dumbbell
Do 15 to 20 reps with one dumbbell. Hold the last set for a 10 count.
Lying on your back, place the soles of your shoes together as your knees face outward. Scoot your booty as close to your feet as possible. Place one dumbbell over your hips. As you complete each rep, you will lift up with your booty and squeeze your knees together. Squeeze and pause for two seconds.
Be sure to squeeze your booty and concentrate on activating those muscles. After you complete your reps, hold the last rep and squeeze for 10 seconds.
Tip: With every rep, try to go as low as you can with your booty without touching your booty to the floor.
Single-Leg Hip Thruster
Do 10 to 12 reps on each side.
For this exercise, you will be using the entire back of your legs to strengthen those muscles. Leaning on a bench, chair or couch, sit in a tabletop position with only your shoulders on the bench. One leg is bent at a 90-degree angle, placing your foot on the floor and the other extended straight out parallel to the floor. As you lower your hips, you will hold your hips and thrust upward from floor to ceiling, squeezing your booty at the top.
Tip: Push through your heel to get the most booty burn in this set!
Side Squat Lunge With Dumbbells
Do 12 to 15 reps on each side.
This exercise activates all glute muscles at the same time! Place one foot below your shoulder as if you are going to drop into a squat. Stretch the opposite leg out to one side. Hold your dumbbells on either side of your squat leg. As you squat down, you will push through the heel of your squat leg and keep only the heel of the stretched-out leg on the floor.
Tip: Go as low as possible and keep your balance by taking your time. Going slower actually makes this harder and more effective!
Single-Leg Lunge With Dumbbells
Do 10 to 12 reps on side.
Think lunges are hard? This is the ultimate exercise to lift that booty. It packs way more punch by completely isolating the hamstring-glute tie. In a lunge position, hold one dumbbell on the side of the leg that is down. Place your back leg on a chair or couch. Be sure to keep your lunge leg at a 90-degree angle with your knee stacked over your foot. Lower your weight down through your heel for your lunge, then press up through your heel to finish the movement.
Tip: Concentrate on muscle-mind connection. If you just go through the motions and don’t concentrate on activating your glute and hamstring muscles, you will just let your quadriceps muscles take over.
Lunge Squat Lunge With Dumbbells
Do 15 to 20 reps total.
What’s harder than a lunge? A squat? Well, a lunge squat lunge!
This compound exercise burns out your muscles like no other! Start in a lunge position with one dumbbell on each side on your leg. Transition to a low squat with both dumbbells together in front of your chest. To complete the motion, push through your heels to finish with a lunge on the opposite side. Keep moving back to a squat, then lunge until you complete all reps.
Tip: Keep it slow and low the entire time! This ensures major muscle building. With every transition, be sure to push off with your heel into the next movement. The back foot should be there for balance only. Do not put weight on your back foot.
Complete this booty-sculpting circuit three to four times for time.
Ashley King is an online personal trainer and accountability coach who specializes in helping women sculpt their bodies. Her specialty is booty sculpting. Fifteen years of weightlifting and personal training has made her an expert in tackling major problem areas like the back of the legs and bottom of the booty. She listens to her clients’ pain points and sets them on the right track for success.