Glute Day Done Right | Heavy Dumbbell Leg & Booty Workout at Home

Glute Gains Unlocked: Heavy Dumbbell Power Session (with Elevation Focus) welcome back Grab your 65lb, 37.5lb, and 20lb dumbbells—we’re building strength, shape, and serious power in this elevated glute-focused workout. Each movement uses the platform to increase your range of motion and target the glutes more deeply than ever. This session is all about controlled power and form, combining heavy lifts with smart structures to fire up your posterior chain. #workout #legday #motivation #homeworkout #dumbbellworkout @Samantha_fitness_91 #20minuteworkout Optional Warm-Up (5-7 minutes) Activate and Mobilize: 30 sec each: Glute bridges, bodyweight squats, reverse lunges 10 per side: Standing leg swings (front to back, side to side) 30 sec: Hip circles (standing or on hands/knees) 30 sec: Frog Stretch 30 sec: Banded lateral steps (if available) Main Workout: Glute-Focused Strength Blast 1. Deep Sumo Squat (Dumbbell: 65lb or 37.5lb held goblet-style) 2 sets x 12 reps Wide stance, feet slightly turned out, go deep to engage glutes and inner thighs. Rest 50 seconds between sets, and 1 minute after both sets. 2. Elevated B-Stance Deadlift (Front foot on a platform; Dumbbell: 65lb or 37.5lb) 2 sets x 12 reps per leg The rear foot lightly supports; the front glute drives the lift. Rest 50 seconds between legs, 1 minute after both sets. 3. Reverse Lunge (Front Foot Elevated) (Dumbbells: 20lb or 37.5lb) 2 sets x 12 reps per side The front glute activates as you push through the elevated leg. Rest 50 seconds between sides, 1 minute after both sets. 4. Toe-Elevated Sumo Deadlift (Dumbbell: 65lb or 37.5lb) 2 sets x 12 reps Elevating the toes hits more of the posterior chain—hamstrings and glutes ignite! Rest 50 seconds between sets and 1 minute after both. 5. Glute Bridge with Hold (Bodyweight or Dumbbell across hips—20lb or 37.5lb) 2 sets x 12 reps with a 10-second hold at the top of each rep Lock in glute contraction, don’t let those hips drop! Rest 50 seconds between sets. Optional Cool-Down (5-8 minutes) Stretch and Lengthen: 30 sec each: Seated forward fold, pigeon pose (each side), lying hamstring stretch 1 min: Supine figure-4 stretch (glute/hip) 30 sec: Deep bodyweight squat hold 1 min: Child’s pose with side stretch Pro Tip: Use the heaviest dumbbell you can manage with perfect form for each movement. Track your weights to monitor your progress and adjust as you build strength. 📖 DISCLAIMER📖 As with all exercise programs, you must use common sense in any exercise video. Before beginning any fitness program to reduce or avoid injury, you should check with your doctor first. By performing any fitness program, you do so at your own risk. "Hey, amazing souls! If this video is helping you on your journey, show some love! 🌟 Like – It helps more people find this message. 👀 Watch till the end – Every second is packed with value for you! 💬 Comment below – Share your thoughts, experiences, or just say hi! Your support keeps this space growing, and together, we’re making real progress. Let’s keep lifting each other up!" ✨Samantha✨