2 cheeks 1 bell

I’m sure everyone knows what inspired the name. Here’s a simple, but challenging glute workout that only uses 1 dumbbell (you’re free to use more than 1 if you see fit, especially for the deadlifts).

Superset 1 combines 2 hip extension exercises, crushing those muscle fibers back to back. Superset 2 comes from an angle, working abduction and external rotation to hit fibers you don’t hit on superset 1. Volume is high so this one should burn!

Free PDF/Videos below, and if you’re ready for a full booty plan there’s a links to the options below the pdf. Enjoy!

Superset 1

Single DB Deadlift

Flat back, tight core, push trough heels

DB Glute Bridge

Pause at the top, slow on the way down

Adductor twists

be sure to do both legs, and rotate both ways on each leg

Superset 2

Lateral to Curtsy Lunge

No need to step too far across your midline for the curtsy. Both of these are more about pushing into the ground at an angle to work your outer glute.

Shin box get up w/ slow lower

Lean forward without rounding your back, control the way down. Movement comes from pressing through the lead knee on the way up and down