Buttocks training with dumbbells: exercises and benefits

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Joe Dispenza
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Dumbbells are widely used to train the upper body, while for the lower part they are taken into consideration less frequently, although they are also extremely suitable for this purpose because intensify toning exercises, accentuating the results.

Buttocks training with dumbbells

Especially, if the goal is to sculpt the buttocks, incorporate the use of dumbbells in your fitness routine could prove to be particularly useful.



To get visible results, the advice is to do exercises with dumbbells at least 3-4 times a week, each of which with repetitions varying from 15 to 30, depending on the level of training.

Here are the five best exercises for the buttocks with dumbbells.

To develop denser muscles, here's how to train.

To tone the buttocks you can also do exercises on the stairs, train with the balace board or jump with the rope, as long as these mistakes are not made.

Great option to train the glutes, also hip thrust and deadlift and also the clamshell.

To avoid back pain while exercising, here are the fitness mistakes you shouldn't make.

Donkey kicks are also perfect for training the buttocks. 

Sometimes after exercising you can sneeze, here's why?

Here are the exercises to do if you want to train the deltoids.



If, on the other hand, you want to train your abs, Russian twists are ideal, as are bicycle crunches, as long as you don't make these mistakes.

Here, however, is how to train the muscles with the back. and specifically the trapezoids.

These are the ideal exercises for training the shoulders.

There are some well-known but not necessarily effective exercises to train the triceps. These alternatives are better.

Folded squat

  • Starting from a standing position, hold a dumbbell in each hand and bring them to shoulder height.
  • Slightly spread your legs by rotating your hip.
  • Point the feet outward and lower, pushing on the knees and assuming the typical position of a squat.
  • Keep your back straight, being careful not to let the weights drag you forward.
  • Once you have reached the position as close to the floor as possible, hold it for a second and push with your buttocks to return to the initial position.

What is

This exercise is so called because at the start it mimics the homonymous posture typical of classical dance.


In addition to training i muscles of the buttocks, improves the mobility ofanca and stretches the inside of the thigh.

Split Squat

  • From a standing position, hold a dumbbell in each hand with your arms at your sides, and stand in front of a bench, sofa, chair, or any type of sturdy support.
  • Extend one foot behind you, letting the front rest on the chosen support.
  • Adjust the right distance so that the other foot can remain firmly fixed on the floor.
  • Lower the back knee towards the ground and with it the hips.
  • While performing this movement, you can lean forward slightly, but without letting your chest get too out of balance.
  • Get as low as you can with your knee, stop for a second, and get back to your feet.

What is

This exercise, in addition to toning the buttocks, strengthens i quadriceps and burns fat.


If you feel difficulty in maintaining your balance, you can use only one dumbbell and lean against a nearby wall or support with your free hand.


Lateral lunge

  • From a standing position, hold a dumbbell in each hand and extend your arms to your sides.
  • Take a large step to the side, lowering the hips to a squat posture.
  • In this position, the knee corresponding to the side to which the step is taken should be bent and the opposite leg extended.
  • Keep your arms straight down and let the dumbbells frame the bent knee.
  • After reaching the lowest point possible, pull on the bent leg and return to standing.
  • The side lunge works in various parts of the glutes and in different planes, improving strength, mobility and flexibility.

What is

This exercise, in addition to the buttocks, alone i lower limb muscles. By doing this it is not necessary to squat very low, while it is more to be able to move sideways. Even in this case, however, the rule is not to force the movement but to try to improve it over time.

Deadlift in balance

  • From a standing position, hold a dumbbell in each hand and extend your arms to your sides.
  • Step back about 20 centimeters and lean on the sole of that foot, lifting your heel.
  • Pull on your hips, bend your knees slightly and lower yourself towards the floor, keeping your back straight.
  • Hold the dumbbells close to your front leg and keep your core and middle back in traction.
  • Push on the floor to stand and extend your hips upward, without arching your lower back.

What is

This exercise is a variation of the one-legged deadlift and is particularly suitable if you are unable to maintain balance in the first version. Work on buttocks e hamstrings.


Hip thrust

  • Sit on the ground, against an exercise bench or other support of the same height, keeping the edge aligned with the bottom of the shoulder blades.
  • Place both dumbbells on your knees and bend them, placing your feet on the ground.
  • Keeping the chin bent forward and the neck straight, push the hips up for a second, until the body forms a line from the knees to the hips, up to the head.
  • Hold the position for a second, squeezing the buttocks.
  • Reverse the movement slowly, lowering your hips towards the ground.

What is

This exercise is very similar, in terms of benefits, to bridging buttock.

The key to success in doing this correctly is to keep your chin tucked towards your chest all the time and only pull through your hips, rather than your lower back, to avoid getting a tear.

When training, beware of injuries. Here's how to avoid them. Lunge variations are also excellent. 

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