6 Incredible Dumbbell Exercises For Your Butt


What’s the one piece of equipment that’s guaranteed to be at every gym in every city? Dumbbells. Sure the weights are basic, and expected, but training with them is incredibly effective. That’s why it’s important to have a few go-to dumbbell butt exercises in your repertoire—it’ll help keep your regular fitness routine feeling fresh and amps up the challenge of classic bodyweight exercises.

So grab a set of dumbbells, start with a five- or eight-pound set and go heavier when you can and get ready to lunge, squat, thrust, lift, and kick it.

1. Weighted Donkey Kick — do 12 reps on each side

Justin Steele; modeled by Astrid Swan. Hair and Makeup by Sacha Harford at NEXT ARTISTS

  • Start on all fours with hands under shoulders, knees below hips.
  • Bend left leg to 90 degrees and place one weight behind left knee.
  • Squeeze left leg to hold weight in place and kick left leg up into the air, then bring knee under hips.
  • That’s 1 rep, do 12 on each side.





2. Weighted Bridge — do 20 reps

Cheryl Carlin; Kim Hartwell at Wilhelmina Fitness; Hair by Leah Bennett for NEXT Artists using Oribe; Makeup by Leah Bennett for NEXT Artists using Nars.

  • Lie faceup with feet hip-width apart and heels near glutes.
  • Place weights on hips.
  • Drive through heels to raise hips off floor, pause at top and slowly lower back to mat.
  • Do 20 reps.

3. Weighted Squat — do 20 reps

Justin Steele; modeled by Astrid Swan. Hair and Makeup by Sacha Harford at NEXT ARTISTS

  • Stand tall and rest weights on shoulders.
  • Hinge at hips and lower into a deep squat keeping weight in heels and torso lift.
  • Stand to complete 1 rep, do 20 reps.

4. The Curtsy Kick — do 12 reps on each side

Cheryl Carlin; Kim Hartwell at Wilhelmina Fitness; Hair by Leah Bennett for NEXT Artists using Oribe; Makeup by Leah Bennett for NEXT Artists using Nars.

  • Hold weights in front of body at shoulder height.
  • Step right leg diagonally behind left leg and bend knees until front thigh is parallel to floor. Keep spine long, shoulders rolled down and back and abs tight.
  • Push through left heel to stand, and sweep right leg out to side with foot pointed.
  • Immediately move into the next rep. Do 12 reps on each side.

5. Lateral Leg Lift — do 12 reps on each side

Justin Steele; modeled by Astrid Swan. Hair and Makeup by Sacha Harford at NEXT ARTISTS

  • Lie on right side and place one weight above just above left knee on quad holding weight in place with left hand.
  • Lift left leg up and down a few inches.
  • Do 12 reps on each side.

6. Dumbbell Deadlift – do 20 reps

Cheryl Carlin; Kim Hartwell at Wilhelmina Fitness; Hair by Leah Bennett for NEXT Artists using Oribe; Makeup by Leah Bennett for NEXT Artists using Nars.

  • Stand with feet hip-width apart, holding the dumbbells in front of thighs with palms facing body.
  • With a slight bend in knees, push hips back and slowly slide weights down legs toward floor while keeping spine long and abs tight.
  • Push through the heels to return to standing.
  • Do 20 reps.

These six moves are from Los Angeles-based trainer Astrid Swan and Crystal Stein, American College of Sports Medicine Health and Fitness Specialist and a Tier 3+ trainer at Equinox in NYC.
Source : www.self.com




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