Top 5 Equipment-Based Bench Glute Workouts for Beginners

Are you a beginner looking to strengthen and tone your glutes? Look no further! In this article, we will explore the top 5 equipment-based bench glute workouts specifically designed for beginners. Whether you are new to working out or just starting your fitness journey, these exercises are perfect for targeting and activating your glute muscles effectively. Get ready to sculpt and strengthen your glutes with these beginner-friendly workouts!

Resistance Band Glute Bridge

Setup and Equipment Needed

To perform the resistance band glute bridge, you will need a resistance band and a sturdy bench. Make sure the resistance band is the appropriate level of resistance for your fitness level.


  1. Begin by placing the resistance band just above your knees.
  2. Lie on your back on the bench with your feet flat on the floor and knees bent.
  3. Push through your heels and squeeze your glutes to lift your hips off the bench.
  4. Hold the bridge position at the top for a few seconds, then lower back down.
  5. Repeat for the desired number of reps.

Tips for Beginners

  • Start with a light resistance band and gradually increase the resistance as you get stronger.
  • Focus on squeezing your glutes at the top of the movement for maximum effectiveness.
  • Keep your core engaged throughout the exercise to protect your lower back.
  • If you feel any discomfort or pain, stop the exercise immediately and consult a fitness professional.

Dumbbell Hip Thrust

The dumbbell hip thrust is a highly effective equipment-based workout for beginners looking to target their glutes. This exercise specifically engages the glute muscles, helping to build strength and improve overall muscle tone in the area.

Proper Form and Technique

To perform a dumbbell hip thrust, start by sitting on the ground with a dumbbell resting on your hips. Bend your knees and place your feet flat on the ground, hip-width apart. Engage your core and drive through your heels to lift your hips towards the ceiling, squeezing your glutes at the top of the movement. Slowly lower your hips back down to the starting position and repeat for the desired number of reps.

Variations to Try

There are a few variations of the dumbbell hip thrust that you can try to mix up your workout routine. You can perform single-leg hip thrusts to increase the intensity and challenge your balance, or you can try adding a resistance band around your thighs to engage the outer glutes even more.

Benefits for Glute Activation

The dumbbell hip thrust is a great exercise for activating and strengthening the glutes. By isolating the glute muscles and performing controlled movements, you can effectively target and build muscle in this area. Regularly incorporating dumbbell hip thrusts into your workout routine can help improve your overall lower body strength and enhance your athletic performance.

Kettlebell Sumo Deadlift

The kettlebell sumo deadlift is a great exercise for targeting the glutes and hamstrings. It is especially beneficial for beginners as it helps build strength and improve form.

Step-by-Step Guide

  1. Start by standing with your feet wider than hip-width apart, toes pointed slightly outward.
  2. Place a kettlebell on the floor between your feet.
  3. Bend at the hips and knees to lower your body down and grab the kettlebell with both hands.
  4. Keep your chest up, back flat, and core engaged as you lift the kettlebell by driving through your heels.
  5. Squeeze your glutes at the top of the movement before lowering the kettlebell back down with control.
  6. Repeat for the desired number of reps.

Common Mistakes to Avoid

  • Rounding your back: Keep your back flat throughout the movement to avoid putting unnecessary strain on your lower back.
  • Using too heavy of a weight: Start with a lighter kettlebell to focus on proper form before increasing the weight.
  • Not engaging your core: Make sure to keep your core tight to protect your spine and maximize glute activation.

How to Progress Over Time

To progress with the kettlebell sumo deadlift, you can:

  • Increase the weight: Gradually increase the weight of the kettlebell as you get stronger.
  • Add more reps or sets: Increase the number of reps or sets to challenge your muscles further.
  • Focus on tempo: Slow down the lowering phase of the movement to increase time under tension and muscle activation.

Barbell Romanian Deadlift

The Barbell Romanian Deadlift is a great exercise for targeting the glutes and hamstrings. It is a beginner-friendly workout that can help improve strength and muscle tone in the lower body.

Positioning and Grip

To perform the Barbell Romanian Deadlift, start by standing with your feet hip-width apart and the barbell in front of you on the floor. Bend at the hips and knees to grip the barbell with an overhand grip, hands shoulder-width apart. Keep your back straight and core engaged throughout the movement.

Muscles Targeted

The Barbell Romanian Deadlift primarily targets the glutes and hamstrings, but also engages the lower back, core, and calves. It is a compound exercise that works multiple muscle groups simultaneously, making it an efficient workout for beginners.

Safety Precautions

When performing the Barbell Romanian Deadlift, be sure to start with a light weight and focus on proper form. Avoid rounding your back or jerking the weight up, as this can lead to injury. It is important to maintain a neutral spine and engage your core throughout the movement to protect your lower back. Always warm up before starting your workout and listen to your body to prevent overexertion.

Smith Machine Hip Thrust

Setting Up the Machine

To perform a Smith Machine Hip Thrust, start by adjusting the barbell to a height that allows you to comfortably slide underneath it while keeping your feet flat on the ground. Position yourself so that the barbell is directly over your hips when you are seated on the floor. Place a padded mat or towel over the barbell to protect your hips from discomfort.

Execution Tips

  1. Start by sitting on the floor with your upper back against a bench and your feet flat on the ground.
  2. Roll the barbell over your hips and position it securely on your hip crease.
  3. Engage your core and glutes as you thrust your hips upwards, driving through your heels to lift the barbell.
  4. Pause at the top of the movement, squeezing your glutes, before slowly lowering back down to the starting position.

Alternatives for Home Workouts

If you do not have access to a Smith Machine, there are several alternatives you can try at home to target your glutes effectively. Some options include:

  • Barbell Hip Thrusts using a regular barbell or dumbbells for resistance.
  • Single Leg Hip Thrusts to isolate each glute individually.
  • Glute Bridges using a resistance band or weight plate for added intensity.

Incorporating these alternatives into your home workout routine can help you achieve similar results to the Smith Machine Hip Thrust exercise.


In conclusion, incorporating equipment-based bench glute workouts into your exercise routine can be a game-changer for beginners looking to strengthen and tone their glutes. By utilizing various equipment such as dumbbells, resistance bands, and stability balls, you can target different muscle groups and challenge yourself in new ways. Remember to start with proper form, gradually increase the intensity, and listen to your body to prevent injury. With consistency and dedication, you’ll soon see improvements in your glute strength and overall fitness level. So, don’t hesitate to give these top 5 equipment-based bench glute workouts a try and start your journey to a stronger, firmer backside today!