Lightweight Glute Workout

Dumbbell Glute/Hamstring Workout

This workout is designed to be done in a small space with limited equipment. All that's needed is a single dumbbell. Start out with whatever weight you feel comfortable with and as you progress, move up to a heavier dumbbell! 10lb dumbbells are perfect for a beginner. Small plates are great for this too (as long as you can hold them!).

• x10 Single leg deadlifts, each side (hold dumbbell in opposite hand as the leg you're standing on)
• x20 Sumo squats (can hold the dumbbell up by your chest or down with arms straight)
• x10 Glute bridges, holding the dumbbell on top of your hips
• x10 Single leg glute bridges each side (dumbbell optional)

Repeat 3 or 4 times, or until failure

Tips:

For single leg deadlifts, keep your standing leg straight and bend forward until you feel a stretch in your hamstring. Then, use your glutes and hamstrings to pull yourself up. Go slow so momentum doesn't do the work for you!

For sumo squats, squeeze your glutes from the bottom of the squat all the way up to the top. The slower you go the more difficult the exercise.

To make glute bridges harder, move your feet further apart.

*If you are unfamiliar with any of these exercises, feel free to look them up! Google and YouTube are great resources for visuals on good form.