The BEST At Home Glutes and Hamstrings Dumbbell Workout | 30 Mins

Welcome back! Today, we’re going to dive into the BEST At-Home Glutes and Hamstrings Dumbbell Workout! 💪🍑 This 30 minute workout is going to be the ultimate game-changer for your lower body, and the best part is, you can do it right in the comfort of your own home.

For this workout, you’ll need a set of dumbbells – I’ll be using 30 lb dumbbells, but feel free to choose a weight that’s comfortable for you. Additionally, you’ll need one heavy dumbbell, and I’ll be using an 80 lb dumbbell for that extra burn! Make sure you have a bench or a chair handy, and if you want to level up your workout even more, grab a glute band (though it’s optional)!

So, get ready to sculpt those glutes and hamstrings and let’s jump right into this killer workout! Don’t forget to like, subscribe, and turn on notifications so you never miss a workout. Alright, let’s get those glutes and hams fired up! 🔥

Scroll down for reps and exercises for this workout.

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⏱️ Duration: 30 Minutes + Cool Down & Stretch workout)
🏋️‍♂️ Equipment: Set of dumbbells, one heavy dumbbell, a bench or chair, and a glute band.
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⏱️ Intervals: 40 seconds work, 20 seconds rest; Finisher: 4 exercises, 20 seconds ea, no rest

Exercises for this 30 minute glutes and hamstrings dumbbell workout:

Hip Thrust Full Range
Hip Thrust Pulse
Hip Thrust Hold

Sumo Deadlift Full Range
Sumo Deadlift Pulses
Banded Lateral Squat Walk

RDL
RDL 1-1/2 Rep
RDL Slow

Curtsy Lunge R
Curtsy Lunge L
Banded Lateral Squat Walk

B-Stance RDL R
B-Stance RDL L
B-Stance RDL R 1-1/2 Rep
B-Stance RDL L 1-1/2 Rep

Goblet Clock Lunge R
Goblet Clock Lunge L
Banded Lateral Squat Walk

Glute Bridge Full Range
Glute Bridge Pulse
Glute Bridge Hold

Sumo Squat Full Range
Sumo Squat Pulses

Step Up R
Step Up L
Step Up R
Step Up L

FINISHER – 20 SEC EACH, NO REST
Bulgarian Split Squat R
Bulgarian Split Squat L
Sit to Kneel
Sumo Squat Pulse

COOL DOWN & STRETCH

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DISCLAIMER: TIFF x DAN strongly recommends that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise, or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.