60 minute intermediate glute workout with dumbbells and a resistance band at home

Here's everything you need to try our 60 minute intermediate glute workout with dumbbells and a resistance band at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Wide Stance DB Straight Leg Deadlift
  • Circuit 2
  • DB Single Leg Straight Leg Deadlift with Wall Support
  • Circuit 3
  • Banded Hamstring Curl
  • DB Straight Leg Deadlift
  • Circuit 4
  • DB Hip Thrust
  • DB Walking Deadlift

Circuit 1

Complete this round 3 times.

Wide Stance DB Straight Leg Deadlift

Complete 12 repetitions

Coaching Tips For Wide Stance DB Straight Leg Deadlift

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

  • Bend slightly and the knees and the hips then fold into the hips keeping the back straight
  • Keep the hips high throughout and feel tension in the hamstrings.

Circuit 2

Complete this round 3 times.

DB Single Leg Straight Leg Deadlift with Wall Support

Complete 10 repetitions

The DB single leg straight leg deadlift with wall support is one of the best single leg hinging exercises in our exercise library.

Benefits of DB Single Leg Straight Leg Deadlift with Wall Support

The main benefit of this exercise is to build strength in the hamstring and lower back, but it also targets other areas of the posterior chain like the muscles in the glutes. It is a great exercise to transition from the more simple bi-lateral hinging movement pattern to the more complex single leg hinging. Using the wall takes away some of the balance aspects to the exercise and allows us to put emphasis on the hinging movement. This doesn’t by any means make the movement easy technically, keeping the hips inline is a real challenge and requires a lot of intentional thought from even very advanced trainees.

How To Do DB Single Leg Straight Leg Deadlift with Wall Support

  1. Place the hand one the wall with the dumbell in the other hand.
  2. Lift the leg closest to the wall off the floor and bend the knee and the hip on the leg that is grounded.
  3. Hinge at the hips, keeping the back straight and an arch in the lower back.
  4. Once you feel a pull in the hamstring return to the starting position.

Coaching Tips For DB Single Leg Straight Leg Deadlift with Wall Support

Follow these cues to perform DB Single Leg Straight Leg Deadlift with Wall Support correctly:

  • Keep shoulders and hips square
  • Feel the tension in the hamstring
  • Keep the KB close to the body
  • Stability is more important than weight.

Circuit 3

Complete this round 3 times.

Banded Hamstring Curl

Complete 14 repetitions

Coaching Tips For Banded Hamstring Curl

Follow these cues to perform Banded Hamstring Curl correctly:

  • Attach the band just above the ankles, curl towards the glutes
  • Don't add much speed
  • Focus on contracting the hamstrings.

DB Straight Leg Deadlift

Complete 14 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.

Circuit 4

Complete this round 3 times.

DB Hip Thrust

Complete 25 repetitions

Coaching Tips For DB Hip Thrust

Follow these cues to perform DB Hip Thrust correctly:

  • Ensure lower back is pressed into the floor before each rep
  • Press the feet into the floor and lift hips up
  • Use band around the knees if you’re struggling to keep knees out.

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.

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This workout was made by Sean Klein

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