This twenty-minute dumbbell workout only uses four moves to build bigger glutes

If you're trying to piece together a lower body session and at a loss, here's a simple glute-pumping dumbbell session you should try. It only involves four moves, so it's a real time saver and can be completed at the gym or at home.

Your gluteal muscles are located in your butt and help your body to move the hip joint as well as stabilize your pelvis helping you to maintain good posture and balance. Evidently, there is very good reason to include some of the very best glute exercises to your regular fitness regime.

This routine comes from Whitney Simmons, a qualified personal trainer with over 3.3 million followers on Instagram. This glute video that she shared doesn't require any fancy gym machines, you just need some of the best adjustable dumbbells to get started. This option of weight is great for training with at home because you can adjust the weight as you train rather than depend on a full rack of weights.

Simmons demonstrates each exercise for you and also recommends how many repetitions you should complete of each. This can be adjusted should you want, for example, if you are working with heavier weight you may want to reduce your reps. Alternatively, if you're finding a certain move more challenging don't be afraid to reduce your reps. Correct form will prevent injury and is far more effective for gaining long-term results.

You can help prevent any painful tensions in your muscles from escalating after your strength session by using one of the best foam rollers afterwards.

Watch Whitney Simmons' Dumbbell Only Glute Workout

If you're completing this at home, feel free to swap out the bench and instead use a sofa or a chair to lean against. Dumbbell workouts are such a great way to build muscle at home whether that's in your living room or the garden. Our story 'I tried this 15-minute dumbbell arm workout, and now I won't ever need the gym again' reveals more benefits on weight training at home.

Four-Move Dummbell Workout Steps

• RDL’s - 4x8
• Reverse - Lunges 3x8
• Single Leg - Hip Thrust 3x12
• Single Leg Assisted RDL - 3x10

If you're serious about growing muscle then it's a good idea to implement progressive overload into your training. This means you should be thinking about either increasing the reps or increasing the weight you are working with in order to get stronger and notice results.

You should also make sure you are eating generous amounts of protein, as this nutrient is what helps your muscles to repair and build. Even if you don't find ways to reach a high intake of it through your meals you can always blend one of the best protein powders for women into a smoothie or bowl of oats.