Build Stronger Glutes: 30 Min Heavy Dumbbell Workout
Sydney Cummings Houdyshell- Duration
- 32 min
- Level
- Intermediate
- Body Focus
- Glutes
- Est. Calories
- ~225 kcal
Hamstrings and glutes in 30 minutes with heavy dumbbells and a bench, using pause reps and holds for more time under tension.
After a warm-up, you work through eight exercises at 40 seconds of work and 20 seconds of rest, with a minute between exercises, then cool down. Romanian deadlifts, hip thrusts, single-leg RDLs, glute bridges, hamstring curls and fire hydrants make up three rounds of heavy lifting, with pause reps and holds to maximize time under tension. The video runs about 32 minutes.
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Equipment setup
Who Is It For?
Lifters with heavy dumbbells and a bench who want a dedicated hamstring and glute session built on control and tempo.
Who Is It Not For?
Not ideal without dumbbells or a bench, or with lower back or hamstring issues: hinges and hip thrusts load those areas.
Key Benefits
Builds hamstring and glute strength through heavy, controlled reps, with pauses and holds that increase time under tension.
Things to Keep in Mind
Hinge from the hips with a flat back in the deadlifts, keep your ribs down in hip thrusts and choose a load you can control.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Dumbbells
Used in this session
Step
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Mat
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