45 minute advanced glute workout with dumbbells

Here's everything you need to try our 45 minute advanced glute workout with dumbbells. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • DB Straight Leg Deadlift
  • DB Walking Deadlift
  • Hammer Grip DB Good Morning
  • Circuit 2
  • DB Cross Body Straight Leg Deadlift
  • DB Staggered Stance Straight Leg Deadlift
  • DB Suitcase Deadlift

Circuit 1

Complete this round 3 times.

DB Straight Leg Deadlift

Complete 12 repetitions

Coaching Tips For DB Straight Leg Deadlift

Follow these cues to perform DB Straight Leg Deadlift correctly:

  • Pinch the shoulder blades together
  • Slowly move the chest towards the floor
  • Keep the dumbbell close to the body and the hips high after the initial bend.

DB Walking Deadlift

Complete 8 repetitions

Coaching Tips For DB Walking Deadlift

Follow these cues to perform DB Walking Deadlift correctly:

  • Make sure as much weight is going through the front foot and the back foot has the toes pressed into the floor
  • Only hinge to where your able to maintain an arch in the lower back.

Hammer Grip DB Good Morning

Complete 10 repetitions

Coaching Tips For Hammer Grip DB Good Morning

Follow these cues to perform Hammer Grip DB Good Morning correctly:

  • Secure the DB at the chest
  • Bend the knees and hips slightly
  • Feel tension in the hamstrings
  • Keep an arch in the lower back.

Circuit 2

Complete this round 3 times.

DB Cross Body Straight Leg Deadlift

Complete 11 repetitions

Coaching Tips For DB Cross Body Straight Leg Deadlift

Follow these cues to perform DB Cross Body Straight Leg Deadlift correctly:

  • Bend at the knees and the hips, bring the opposite hand to the opposite foot, bend at the spine and reach as far as able.

DB Staggered Stance Straight Leg Deadlift

Complete 11 repetitions

Coaching Tips For DB Staggered Stance Straight Leg Deadlift

Follow these cues to perform DB Staggered Stance Straight Leg Deadlift correctly:

  • Maintain an arch in the lower back throughout
  • Use the back leg in a kickstand as a guide, remain on your toes throughout
  • Do not let the single DB cause any rotation.

DB Suitcase Deadlift

Complete 8 repetitions

The dumbbell suitcase deadlift is a great secondary hinge variation for intermediate to advanced individuals.

Benefits of DB Suitcase Deadlift

The main benefit of the dumbbell suitcase deadlift is its ability to gain strength in both the hinge movement patter / posterior chain whilst simultaneously improving core strength.

How To Do DB Suitcase Deadlift

  1. Start with the weight by your side not touching the body and in a full upright starting position.
  2. Bend at the knees and the hips.
  3. Move the chest towards the floor whilst keeping the hips high.
  4. Do not let the dumbbell pull you out of position by resisting the rotation.
  5. Come to the bottom of your hinge range of motion, not bending the back.
  6. Stand up moving through the same range of motion just in the inverse and coming back to the starting position.

Coaching Tips For DB Suitcase Deadlift

Follow these cues to perform DB Suitcase Deadlift correctly:

  • Keep hips and shoulders square at all times
  • Don't feel the need to touch the floor to complete the rep, hinge as far as able maintaining an arch in the lower back.

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This workout was made by Sean Klein

Sean Klein

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