Dumbbell Glute Workout: 10 Effective Moves | Lean with Jess EP.7

A glutes and legs class with Jess: 2 rounds of 10 moves with a pair of dumbbells. The video runs about 28 minutes, warm-up and cool-down included. Level: hard.

How the class works

• Warm-up: 4 minutes
• 2 rounds of 10 moves, 1 minute per move
• 1 minute of rest after round 1
• Round 2 uses the same moves: go heavier, or lower more slowly
• Cool-down: about 3 minutes
• Equipment: a pair of dumbbells, and a sofa for the hip thrust

Round 1 (starts 4:00)

• 4:00 Dumbbell hip thrust, shoulders on a sofa
• 5:00 Romanian deadlift
• 6:00 Goblet squat
• 7:00 Reverse lunge, right side
• 8:00 Reverse lunge, left side
• 9:00 Split squat, right side
• 10:00 Split squat, left side
• 11:00 Sumo deadlift
• 12:00 Curtsy lunge, alternating
• 13:00 Glute bridge pulse

14:00 Rest, 1 minute

Round 2: same moves, heavier or slower (starts 15:00)

The same 10 moves in the same order. Go heavier, or lower the dumbbells more slowly.

25:00 Cool-down

Tips to get the most from it

• Do not skip the warm-up or the cool-down.
• Start light. Pick dumbbells you can control for the full minute with good form.
• Push through your heels and squeeze your glutes at the top.
• Keep your back flat in the deadlifts.
• Push the sofa against a wall before the hip thrust, so it does not slide.

Lean with Jess

This class is EP.7 of the Lean with Jess series. New videos come out every Tuesday and Saturday at 8 PM on the Be Fit With Jess YouTube channel.

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