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Grow Your Glutes Dumbbell Workout

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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

146K views on YouTube · TIFF x DAN · March 2021

Glute activation, sumo and bridge work, band walks, then a no-rest lower body finisher.

  • 25 min
  • Dumbbells, Resistance Bands
  • Intermediate
  • 20 moves

The workout

Glutes · 40s work · 20s rest

  1. Cossack Lunge
  2. Half Sumo Squats
  3. Sumo Squat Deadlift
  4. Half Sumo Squat
  5. Sumo Squat Deadlift
  6. Cossack Lunge
  7. Side Kneeling Glute Squeeze · right, then left
  8. Kneeling Glute Squeeze
  9. Side Kneeling Glute Squeeze · right, then left
  10. Kneeling Glute Squeeze
  11. Glute Bridge
  12. Glute Bridge Abduction
  13. Single Leg Glute Bridge, right
  14. Glute Bridge Abduction
  15. Single Leg Glute Bridge, left
  16. Glute Bridge

Band work · 30s each, no rest

  1. Banded Side Step, right
  2. Banded Step Back, right
  3. Banded Lateral Walk
  4. Banded Side Step, left
  5. Banded Step Back, left
  6. Banded Lateral Walk

Finisher · 30s each, no rest

  1. Kneel to Squat
  2. Sumo Pulse
  3. Lunge + Kickback · right, then left
  4. Lateral Squat Walk
  5. Frog Squats

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