Buttocks training with dumbbells: exercises and benefits

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 they intensify toning exercises, accentuating the results.

Incorporating the use of dumbbells into your fitness routine could prove to be particularly helpful.

To obtain visible results, the advice is to do exercises with dumbbells at least 3-4 times a week, each of which with variable repetitions 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.

for 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 it for

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

In addition to training the gluteal muscles, it improves hip mobility and stretches the inner thigh.

, a sofa, a 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 your back knee to the ground and with it your hips.

While doing this movement, you can lean forward slightly, without letting your chest get too out of balance.

Get as low as you can with your knee, pause for a second, and get back to your feet.

What is it for

This exercise, in addition to toning the glutes, strengthens the 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.

on the bent leg and return to standing.

The lateral lunge works in various parts of the glutes and in different planes, improving strength, mobility and flexibility.

What is it for

This exercise, in addition to the buttocks, trains the muscles of the lower limbs. 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.

and the central part of the back in traction.

Push on the floor to stand upright and extend your hips straight up, without arching your lower back.

What is it for

This exercise is a variation of the one-leg deadlift and is particularly suitable if you are unable to maintain balance in the first version. It works on the glutes and hamstrings.

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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 it for

This exercise is very similar, in terms of benefits, to the glute bridge.

The secret to success for doing it 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.