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79 exercises

Glute exercises

79 exercises that work your glutes, grouped by what you need. Each one shows how to do it, what you should feel and the common mistake.

Body weight

Bodyweight squatQuads, GlutesSlow squat (3 s down)Quads, GlutesGlute bridgeGlutesSingle-leg glute bridgeGlutesBulgarian split squatQuads, GlutesWalking lungeQuads, GlutesStep-upQuads, GlutesSuperman holdLower back, GlutesReverse lungeQuads, GlutesSplit squatQuads, GlutesStep-up (chair or stairs)Quads, GlutesBox jumpQuads, GlutesBroad jumpGlutes, QuadsBodyweight walking lungeQuads, GlutesLateral boundGlutes, QuadsSquat jumpQuads, GlutesSkater jumpsGlutes, Quads, Inner thighsFloor back extensionLower back, GlutesStanding long jumpQuads, GlutesSplit jumpQuads, GlutesDiagonal boundQuads, GlutesBench jumpQuads, GlutesHurdle hopQuads, Glutes, HamstringsScissor jumpQuads, GlutesRocket jumpQuads, GlutesBody weightSingle-leg Romanian deadliftHamstrings, GlutesBody weightEasy run, ride or brisk walkQuads, Glutes, CalvesBody weightSprintsHamstrings, Glutes, QuadsBody weightShuttle runsQuads, Glutes, CalvesBody weightHill sprintsGlutes, Quads, CalvesBody weightCone drill (change of direction)Quads, Glutes, CalvesBody weightRunning intervalsQuads, Hamstrings, GlutesBody weightBurpee intervalsQuads, Chest, Glutes

Dumbbells

Goblet squatQuads, GlutesDumbbell front squatQuads, GlutesSlow goblet squat (3 s down)Quads, GlutesDumbbell Romanian deadliftHamstrings, GlutesSingle-leg dumbbell Romanian deadliftHamstrings, GlutesDumbbell hip thrustGlutesDumbbell split squatQuads, GlutesDumbbell reverse lungeQuads, GlutesDumbbell step-upQuads, GlutesDumbbell lungeQuads, GlutesDumbbell squatQuads, GlutesDumbbell sumo squatQuads, Glutes, Inner thighsDumbbell squat to benchQuads, Glutes

Kettlebell

Kettlebell single-leg deadliftHamstrings, GlutesDouble kettlebell front squatQuads, GlutesKettlebell swingGlutes, Hamstrings

Bands

Banded squatQuads, GlutesBand good morningHamstrings, GlutesBanded hip liftGlutes

Barbell

Back squatQuads, GlutesFront squatQuads, GlutesPause squatQuads, GlutesRomanian deadliftHamstrings, GlutesDeadliftGlutes, Hamstrings, Lower backTrap bar deadliftQuads, Glutes, HamstringsBarbell lungeQuads, GlutesBarbell walking lungeQuads, GlutesBarbell step-upQuads, GlutesElevated back lungeQuads, GlutesBox squatQuads, GlutesWide stance squatQuads, Glutes, Inner thighsBarbell hip thrustGlutesBarbell glute bridgeGlutesGood morningHamstrings, GlutesSumo deadliftGlutes, Quads, HamstringsRack pullLower back, Glutes, Upper back

Cables

Cable pull-throughGlutes, Hamstrings

Machines

Smith machine split squatQuads, GlutesLeg pressQuads, GlutesBike intervalsQuads, GlutesRowing intervalsLats, Quads, GlutesSmith machine squatQuads, GlutesBack extensionLower back, GlutesReverse hyperextensionGlutes, HamstringsSmith machine stiff-leg deadliftHamstrings, GlutesGlute-ham raiseHamstrings, Glutes

Exercises by muscle

ChestFront shouldersSide shouldersRear shouldersTricepsBicepsForearmsLatsUpper backLower backAbsObliquesQuadsHamstringsInner thighsCalvesHip flexors

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition.

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