Are you looking for the best beginner gym workout and ready to give your glutes the workout of their life? Dumbbell squat exercises are your ticket to a stronger, firmer, and more toned behind. Whether you’re a seasoned gym-goer or just starting your fitness journey, these 10 exciting dumbbell squat exercises will help you sculpt and grow those glutes while keeping your workout routine fresh and fun.
1. The Classic Squat - A must add to your beginner gym workout!
Let’s start with the classic. Imagine this squat as the first date with your glutes. It’s simple, straightforward, and incredibly effective. Hold a dumbbell close to your chest in a goblet position, feet shoulder-width apart. Lower yourself slowly, keeping your back straight and your chest up. As you push through your heels to rise, feel the love in those glutes! Repeat this until you’re feeling the burn.
2. Sumo Squat with a Twist
Spice things up with the sumo squat, a fun twist on the classic. Hold a single dumbbell with both hands, and step your feet wider than shoulder-width apart with toes pointed out. Lower yourself into a deep squat, feeling the inner thigh stretch and the glutes engage.
3. Goblet Squat Pulse
Ready to take your squats to the next level? Try the goblet squat pulse. Start in a goblet squat position with your dumbbell close to your chest. Lower down as usual, but once you’re at the bottom, pulse up and down in tiny movements. This constant tension is like giving your glutes a mini bootcamp session. Feel the intensity and embrace the burn!
4. Curtsy Squat
Give your glutes the royal treatment with the curtsy squat. Hold a dumbbell in each hand, step one foot back and across your body like you’re performing a curtsy. Lower into a squat, keeping your torso upright and your glutes engaged. Push back up and switch sides. It’s like adding a touch of grace to your glute training routine. This exercise is an underrated one to add in your beginner gym workout!
5. Split Squat
Get ready to challenge your balance and really focus on your glutes with the split squat. Place one foot behind you on a bench or elevated surface, holding a dumbbell in each hand. Lower yourself into a squat with the front leg while keeping the back leg elevated. It’s a fantastic way to isolate each glute and build strength. Just make sure to switch legs so both glutes get their share of the action!
6. Overhead Squat
If you’re ready to reach for the stars, the overhead squat is your exercise. Hold a dumbbell in each hand above your head, with arms fully extended. Squat down as if you’re sitting in a chair, keeping those dumbbells up and your core tight. This move challenges your stability and really makes those glutes work hard to keep you balanced.
7. Bulgarian Split Squat My FAVOURITE beginner gym workout exercise!
Elevate your squat game with the Bulgarian split squat. Place one foot on a bench behind you and hold a dumbbell in each hand. Lower your body into a squat with the front leg while keeping the back foot elevated. The angle and elevation really target those glutes and quads, making it a killer exercise for building strength and definition.
8. Dumbbell Squat with Calf Raise
This one is a great one to add to your beginner gym workout! Why stop at squats when you can add a calf raise too? Start with a regular dumbbell squat, but as you rise back up, transition into a calf raise. This move works your glutes, quads, and calves all in one go.
9. Step-Up Squat
Combine the benefits of step-ups and squats with this combo move. Hold a dumbbell in each hand, step one foot up onto a bench or step, and squat down with the elevated leg. Push through your heel to stand back up and lower the other leg down. Switch legs and repeat. This exercise engages your glutes and builds strength while adding a cardio element and I would highly recommend it in a beginner gym workout,.
10. Single-Leg Squat to Bench
For the ultimate glute sculptor, try the single-leg squat to bench. Stand in front of a bench or elevated surface, holding a dumbbell in one hand. Extend one leg forward and lower your body into a squat with the other leg, tapping the bench lightly with your butt before pushing back up. Switch legs and repeat. This move is fantastic for isolating your glutes and improving balance and one to add to your beginner gym workout. If you are looking for a solid workout routine with programming to grow your glutes, reach out and lets chat! Go to the 'Contact Us' tab.