Best Dumbbell Glute Exercise 🍑

23 Sept 2025 · 1 min

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0:55

In this instructional video, the trainer demonstrates a rear‑foot‑elevated Romanian deadlift (RDL) using a bench or box to target the glutes. He explains how to set up – place a bench behind you, step forward, and elevate the rear foot – and uses a vivid cue of a rope pulling your waist to “send your butt back” for a deep hip hinge. The movement isolates each glute, helping correct side‑to‑side imbalances while the bench provides stability. He emphasizes feeling a strong stretch as you lower, aiming to sit back onto the bench for maximal glute activation. The recommended volume is 2–3 sets of 6–10 repetitions per leg, promising a burning glute sensation.

Chapters

If you're not doing this RDL exercise, then your glute gains are missing out. First, you're gonna grab a bench or a box, take one step in front, and then you're gonna elevate your rear foot. Now think about somebody tied a rope around your waist and is pulling that rope from behind. So you're sending your butt back to the wall behind you. And my glutes are on fire. What this does is allow you to work one side of your glute to fix any muscle imbalances And because you have your foot on the bench, you're not going to lose your balance. As you go down, you should feel a big stretch in your glute. And you can almost think about trying to sit back onto the bench to get a huge stretch. All you'll need is 2 to 3 sets of 6 to 10 reps on each leg. And I promise your glutes will be on fire.