10 great dumbbell exercises for a toned butt

1. Regular squats

Starting position: standing, feet about shoulder width apart, arms with dumbbells are lowered along the body.

Do some deep squats. Keep your back straight. Make sure that at the lowest point, your knees do not go to the sides, but are above your toes.

2. Reverance

Starting position: standing, arms bent at the elbows, dumbbells are near the shoulders.

Do a deep curtsy: back lunge and squat. During the reverse movement, the leg makes a small swing to the side. Repeat 10-15 times in one direction, and then the same number of times in the other.

3. Deadlift

Starting position: standing, legs slightly bent at the knees, feet shoulder-width apart, arms with dumbbells lowered in front of the body.

Tilt the body forward. The back remains straight.

4. Lunge to the side

Starting position: standing, legs together, arms bent at the elbows, dumbbell in front of the chest.

Take a wide step to the side and back a little and immediately sit down on this leg. Return to starting position. Do 10-15 reps, then change legs.

5. Power pull with a lunge back

dumbbell exercises: power pull with a back lunge

Starting position: standing on one leg, one hand at the waist, the other down.

Bend the body forward, balancing on one leg. Then bring the knee forward, then with the same leg, lunge back. Quite a difficult exercise that requires good coordination of movements.

6. Sumo squats

Starting position: standing with a wide stance, hands with dumbbells lowered in front of the body.

Perform a few squats, keeping your back straight and not bending your knees inward. This exercise uses slightly different muscles than regular squats, so it can seem quite difficult at first.

7. Front squats

Starting position: standing, legs are located at a distance slightly exceeding the width of the shoulders, dumbbells in the arms raised and bent at the elbows above the shoulders.

Perform several squats without dropping your elbows and trying to keep your body as straight as possible.

8. Mill

Starting position: standing, the feet are perpendicular, one arm with a dumbbell is extended up above the head, the other is lowered along the body.

Slowly tilt to the side while holding the dumbbell over your head. Try to bend as low as possible and then slowly return to the starting position.

9. Weighted bridge

Starting position: lying down, legs bent at the knees, feet resting on the floor, hands with dumbbells on the hips.

Lift your pelvis up so that your body rests only on your shoulders and feet. Linger a little at the top point, and then return to the starting position.