That set of dumbbells you work your arms with has untapped potential—there are some amazing dumbbell exercises that work your glutes, too. Sure, moves like squats and lunges are fantastic on their own (just your bodyweight is an amazing strength-training tool), but adding dumbbells can take your favorite glutes exercises from sizzle to full-on burn by adding even more resistance for your lower-body muscles to work against.
If you’re up for the challenge, Crystal Stein, an American College of Sports Medicine health and fitness specialist and a Tier 3+ trainer at Equinox in NYC, came up with these glute-strengthening dumbbell exercises for SELF. For these moves, you’ll need a medium-weight set of dumbbells (start with 8 to 10 pounds and increase the weight as you get stronger). Incorporate a few of them into your usual routine—she suggests 2 to 3 sets of 8 to 12 reps.
Dumbbells handy? Here are the moves.