While lifting heavy barbells definitely builds strength in your butt [1] and upper body, don't underestimate the power of the dumbbell. Jade Jenny, CrossFit coach and owner of Champlain Valley CrossFit [2], tells POPSUGAR, "Heavy low volume and light high volume elicit two very different effects." So even though you may love lifting a barbell, your muscles will also benefit from doing higher reps with moderate to low weight.
This six-move workout involves multitasking exercises [3] that focus on the butt and legs, but also work the upper body simultaneously. Since some moves use just one dumbbell, have two sets on hand to adjust the amount of weight per exercise. Push yourself to use weights that take you out of your comfort zone a little — that's where the magic happens!
Butt Workout With Dumbbells
Equipment needed: A set of medium-weight dumbbells
Directions: Set the timer for six minutes. Do each move for 40 seconds, and then take a 20-second rest before moving onto the next one.
- Dumbbell thrusters [5]
- Side lunge to curtsy squat [6] (20 seconds per side)
- Deadlift to front row [7]
- Dumbbell alternating forward lunges
- Sumo squats with dumbbells
- Single leg deadlift with row [8] (20 seconds per side)
Descriptions for each move are ahead. For a longer workout, repeat this six-minute circuit two to four times.
Dumbbell Thrusters
- Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
- Bend your knees as if you were sitting in a chair, keeping weight on your heels.
- Press the dumbbells overhead as you straighten your knees to return to standing.
- Continue for a total of 40 seconds. Take a 20-second rest.
Side Lunge to Curtsy Squat
- Holding a dumbbell at your chest, step your left leg wide to the left, coming into a lateral lunge, bending your left knee. Keep your chest lifted and your weight in your left heel.
- Push off with your left foot, and cross the left leg behind your right, coming into a curtsy, bending both knees. This completes one rep.
- Step out to the left, returning to your side lunge.
- Continue alternating between these two moves for 20 seconds. Repeat on the other side for another 20.
- Take a 20-second rest.
Deadlift With Front Row
- Stand upright holding your dumbbells in each hand, arms at your sides, with your knees slightly bent.
- Keeping your arms straight and knees slightly bent, slowly hinge forward, bending at your hips (not your waist), lowering the weights as far as possible without rounding your back, which should remain straight.
- Squeeze your glutes to return to sanding, keeping your back straight. Once you're standing, pull the weights up the front of your body, bringing them to your chin with elbows going wide. Lower the weights to complete one rep.
- Continue for a total of 40 seconds. Take a 20-second rest.
Alternating Forward Lunges With Biceps Curl
- Stand tall with your feet hip-width distance apart. Hold a dumbbell in each hand at your sides.
- Step forward with the right foot as you bend the elbows in a biceps curl. Lower your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle and lower the left knee to just tap the floor.
- Keep the weight in your heels as you push back to the starting position, completing one rep.
- Repeat stepping with the left foot this time, completing a second rep.
- Keep alternating for 40 seconds. Rest for 20 seconds.
Dumbbell Sumo Squat
- Stand with your feet wide, toes pointing out, holding both dumbbells in front of the chest. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
- Rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.
- This completes one rep.
- Do as many reps as you can for 40 seconds. Take a 20-second rest.
Single-Leg Deadlift With Row
- Stand up straight and hold two dumbbells with palms facing each other.
- Lift your left foot up a bit and balance on your right leg. Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body.
- Holding this position, perform a row by bending your elbows back so that the dumbbells meet the sides of your chest while squeezing your shoulder blades together. Lower weights back toward the floor.
- With your back straight, return upright, coming to your starting position, to complete one rep.
- Continue on this side for 20 seconds, then do 20 more seconds on the other side. Take a 20-second rest.