Intermediate Glutes Build Muscle Workout — Dumbbell

Intermediate dumbbell workout for glute building, focusing on strength and hypertrophy with 7 effective exercises. NASM-CPT guided.

Level: intermediate · Muscle group: glutes · Equipment: dumbbells · Duration: 30 min

Exercise Breakdown (7 exercises)

1. 1. Dumbbell Goblet Squat
   3 sets · 10 reps · 60s rest
2. 2. Dumbbell Romanian Deadlift
   3 sets · 10 reps · 60s rest
3. 3. Dumbbell Glute Bridge
   3 sets · 12 reps · 60s rest
4. 4. Dumbbell Curtsy Lunge (Alternating)
   3 sets · 10 reps · 60s rest
5. 5. Dumbbell Hip Thrust
   3 sets · 10 reps · 60s rest
6. 6. Dumbbell Fire Hydrant (each leg)
   3 sets · 15 reps · 45s rest
7. 7. Bird Dog (each side)
   3 sets · 12 reps · 45s rest

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