Gluteus Maximus

The gluteus maximus is the largest muscle of the buttocks and plays a crucial role in hip extension, lower-body strength, and overall stability. Working alongside the surrounding gluteal muscles, it helps power movements such as walking, running, jumping, and squatting while supporting proper posture and balance. The exercises below target the gluteus maximus using only dumbbells.

Exercise Menu

Dumbbell Hip Thrust

Primary muscle(s) targeted: Gluteus Maximus

Secondary muscle(s) targeted: Erector Spinae, Quadriceps, Hamstrings, and Abdominal Muscles

Compound/Isolation: Compound

Set-up:

Place one dumbbell of

appropriate weight on the floor

Sit and lean on bench

Execution:

Place dumbbell on hips and plant feet on ground
Thrust hips upward, until body forms a straight line
Slowly lower to initial position

The primary muscle targeted by the dumbbells hip thrust is the gluteus maximus [4].

Full Detailed Breakdown

Secondary muscles that aid this movement include the erector spinae, quadriceps, hamstrings, core muscles, and adductors [6].

This is a compound exercise, relying on both the hip and knee joints during the movement. Furthermore, multiple muscle groups are engaged [5].

To set up, place a dumbbell of appropriate weight on the floor beside a bench or elevated surface. Sit down and place your back against the bench or the elevated surface. Your shoulder blades should be aligned with the edge of the bench, and cushion for the bench may be used for comfort.

To set the initial position, place the dumbbell horizontally above the hip and hold each end. Plant your feet firmly on the ground, shoulder-width apart, with toes pointed slightly outward. Lift the hips off the floor to start the exercise.Then, thrust the hip upward, until the hips form a straight line with the head and knees or at your full range of motion. Pause, then slowly lower the hips back to the initial position. Aim for more time under tension, which generally maximizes hypertrophy. Complete the movement once the hips are once again just a few inches above the ground [6].

Dumbbell Romanian Deadlift

Primary muscle(s) targeted: Gluteus Maximus & Hamstrings

Secondary muscle(s) targeted: Erector Spinae, Adductors, & Trapezius

Compound/Isolation: Compound

Set-up:

Stand straight with appropriate dumbbells
Hold weight with neutral grip at your sides

Execution:

Brace core and adjust shoulders
Maintain a neutral spine and a bend

in the knees throughout

Slowly lower dumbbells, then push hips forward

The primary muscles involved in the dumbbell romanian deadlifts include the gluteus maximus and the hamstring muscle group.

Full Detailed Breakdown

Secondary muscles that facilitate this exercise include the erector spinae, adductors, and trapezius, which provide support and stability.

This is a compound movement, relying on the movement at the hip hinge, targeting multiple major muscle groups.

To set up, grab the appropriate dumbbells and stand with your feet hip-width apart. The weight should rest at your sides with your arms extended and a neutral grip.

To begin, brace the core and bring the shoulders back and down. To avoid injury, you generally want to maintain a neutral spine and keep a slight bend in the knees in the initial position. Slowly lower the dumbbells, maintaining the neutral spine and bent knees. Focus on pushing the gluteus maximus backward and stretching the hamstrings. Once an adequate stretch is reached or once the dumbbells reach the shins, pause slightly. Then, drive the hips forward and stand upright at the initial position. Keep the neutral spine and slightly bent knees. Avoid straightening legs completely to maintain tension [3].

Dumbbell Bulgarian Split Squat

Primary muscle(s) targeted: Gluteus Maximus, Hamstrings, & Quadriceps

Secondary muscle(s) targeted: Erector Spinae & Abdominal Muscles

Compound/Isolation: Compound

Set-up:

Grab appropriate dumbbells
Stand next to bench/elevated surface

just below knee height

Place the top of one foot on the bench

Execution:

Engage core and shift shoulders
Slowly lower front leg, then push up toward initial position
Repeat on opposite side

The primary muscles targeted by the Bulgarian split squat are the hamstrings, quadriceps, including the rectus femoris, and the gluteus maximus. Target activation can be altered depending on foot position [1] [2].

Full Detailed Breakdown

Secondary muscles that facilitate this movement include the erector spinae and abdominal muscles.

The Bulgarian split squat is a unilateral, compound movement that engages both the knee and hip simultaneously and forces multiple muscle groups to work together at once.

To set up, find a bench or elevated surface that is just below your knee height. Grab the appropriate dumbbells and stand around 2 feet in front of the bench, although exact length varies greatly with each individual. Lift one leg behind you, placing the top of the foot on the bench. Maintain a shoulder-width distance between the feet. To focus on the gluteus maximus, you may want to move the front foot farther and lean your trunk forward.

To begin the movement, engage the core and move the shoulders back and downward. Then, slowly lower down on the front leg by bending your knee. Generally, you want to maximize time on the descent to maximize hypertrophy. When your thigh is parallel with the ground, pause. Then, push up through the front foot, using the quadriceps and hamstrings to return to the initial position. Once the desired number of repetitions are complete, switch legs and repeat the process [2].

References

[1] Aygun-Polat, E., Guzel, N. A., Guruhan, S., Polat, Y., & Karatas, N. (2025). Targeted muscle activation in Bulgarian split squat variations: Effects of trunk position and suspension-based execution. BMC Sports Science Medicine and Rehabilitation, 17(1), 251. https://doi.org/10.1186/s13102-025-01306-z

[2] Davis, N. (2025, April 23). How to do a bulgarian split squat the right way. Healthline. https://www.healthline.com/health/fitness-exercise/bulgarian-split-squat#two-types

[3] Dumbbell Romanian Deadlift. (n.d.). Nasm.org. https://www.nasm.org/resource-center/exercise-library/dumbbell-romanian-deadlift?srsltid=AfmBOor7iVB4CI_ZcIhKfW6DwdT2lJDAXXd9z-f5uAaUP0QlkY016FWK

[4] Neto, W. K., Vieira, T. L., & Gama, E. F. (2019). Barbell hip thrust, muscular activation and performance: A systematic review. Journal of Sports and Medicine, 18(2). https://pmc.ncbi.nlm.nih.gov/articles/PMC6544005/

[5] Parker, J. (n.d.-c). How to do hip thrust. Fitbod. https://fitbod.me/exercises/hip-thrust-ac1b456c-4d43-4cbd-bcdc-a8a519852fdd

[6] Vukas, V. (2024a, August 11). Dumbbell hip thrust: Target your glutes and hamstrings effectively. Fitness Volt. https://fitnessvolt.com/dumbbell-hip-thrust-guide