Glute Hypertrophy — Dumbbells

Banded Glute Bridge, Bulgarian Split Squat, Single-Leg Dumbbell Romanian Deadlift, Goblet Squat, Glute Bridge.

Duration

30–40 min

Level

Intermediate

Equipment

Dumbbells

Exercises

Targets:

Exercises

Banded Glute Bridge

4 sets · 10-12 · 75s rest

Bulgarian Split Squat

3 sets · 10/side · 75s rest

Single-Leg Dumbbell Romanian Deadlift

3 sets · 10-12 · 75s rest

Goblet Squat

3 sets · 10/side · 60s rest

Glute Bridge

2 sets · 20 · 45s rest

Choose a load and range of motion you can control. Stop if you feel sharp pain. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.