15 Minute Glute Focused Dumbbell Workout

Whether you’re at home or in the gym, this workout is your ticket to a stronger, shapelier backside in just a few minutes.

2 min read

Workouts

15 Minute Glute Focused Dumbbell Workout

WORKOUT:

  

OVERVIEW:

Welcome to your ultimate 15-minute glute burn workout with Coach Dee! Get ready to ignite those glutes, strengthen your legs, and build a resilient lower back with a dynamic mix of dumbbell and bodyweight exercises, all expertly designed to target your posterior chain. To take your workout to the next level, grab a weight bench or a low step—you’ll find these tools perfect for amplifying your moves and intensifying the burn. Whether you’re at home or in the gym, this workout is your ticket to a stronger, shapelier backside in just a few minutes.

Workout Length

15 Minutes

Workout Level

Intermediate

Products Used

SF-BH6996

Trainer

Denise Cervantes

 

Workout Details:

Warmup

  • Pulsing Squats – Start with small, controlled pulses to engage the glutes.
  • Twist and Reach – Loosen up your spine and stretch your sides.
  • Good Mornings – Focus on your hamstrings and lower back.
  • Narrow Squat to Sumo Squat – Switch between stances to awaken all parts of your lower body.
  • Bootstrappers – Open up your hips with this squat-to-stand movement.
  • Power Lunges – Add a burst of energy to activate those legs.

      Main Workout

      • Step-Ups – Alternate legs and focus on squeezing your glutes at the top.
        Dumbbell Squat Hold – Hold the squat to build strength and endurance in your glutes and quads.
      • Bodyweight Squat Jumps – Add a plyometric element to ignite the muscles and increase power.
      • Dumbbell Glute Bridges – Place your shoulders on the bench for an intense glute isolation exercise.
      • Cliffhangers – Keep your feet together and squeeze your glutes at the top.
        Bulgarian Split Squats – Target each glute individually to improve balance and strength.
      • Squat to Curtsy Lunge – This combo move sculpts your entire lower body and challenges coordination.
      • Quadruped Donkey Kicks – Engage your glutes and core with this classic move.
      • Prone Cliffhangers and Heel Raises – Focus on each leg for added glute activation.
      • Low Back Skydiver – Strengthen your lower back with this skydiver movement.

      Conclusion

      Complete your workout with a cooldown to help your muscles recover and prevent tightness:

      • Child’s Pose – Release tension in your back and stretch the glutes.
      • Figure Four Stretch – Deepen your glute stretch by crossing one leg over the other.
      • Knee Hugs – Bring each knee to your chest for a gentle lower back stretch.

       

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