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Glutes Exercises

All 103 exercises that train the Glutes as a primary muscle, grouped by movement pattern. Pick by your equipment; each page lists alternatives.

Muscle Chest Upper Back Lats Traps Rear Delts Front Delts Side Delts Biceps Triceps Forearms Core Obliques Lower Back Glutes Quads Hamstrings Calves Adductors Hip Flexors Shoulders Neck
Equipment Bodyweight Dumbbell Barbell Kettlebell Resistance Band Cable Machine Pull-Up Bar

Conditioning 3

Box Jump video intermediate
Box Jump Bodyweight · Quads, Glutes
Lateral Bounds video intermediate
Lateral Bounds Bodyweight · Glutes
Skater Jump video intermediate
Skater Jump Bodyweight · Glutes, Quads

Core 1

Superman video beginner
Superman Bodyweight · Lower Back, Glutes

Glutes 35

beginner
Banded Glute Bridge Resistance Band · Glutes
Banded Lateral Walk beginner
Banded Lateral Walk Resistance Band · Glutes
Barbell Hip Thrust video intermediate
Barbell Hip Thrust Barbell · Glutes
Bent-Knee Hip Abduction (Forearm Support) video beginner
Bent-Knee Hip Abduction (Forearm Support) Bodyweight · Glutes
Bent-Knee Hip Extension (Back & Up) video beginner
Bent-Knee Hip Extension (Back & Up) Bodyweight · Glutes
Bent-Knee Hip Rotation (Knee to Knee) video beginner
Bent-Knee Hip Rotation (Knee to Knee) Bodyweight · Glutes
Broad Jumps video intermediate
Broad Jumps Bodyweight · Glutes
Cable Abduction video beginner
Cable Abduction Cable · Glutes
Cable Glute Kickback video beginner
Cable Glute Kickback Cable · Glutes
Cable Kick Backs video intermediate
Cable Kick Backs Cable · Glutes
Clamshell video beginner
Clamshell Bodyweight · Glutes
Donkey Kick video beginner
Donkey Kick Bodyweight · Glutes
Downward Dog with Leg Lift video beginner
Downward Dog with Leg Lift Bodyweight · Glutes
Dumbbell Hip Thrust video beginner
Dumbbell Hip Thrust Dumbbell · Glutes
Fire hydrants Right video beginner
Fire hydrants Right Bodyweight · Glutes
Forward Lean with Bent Support Leg & Back Leg Extension video beginner
Forward Lean with Bent Support Leg & Back Leg Extension Bodyweight · Glutes
Frog Pump video beginner
Frog Pump Bodyweight · Glutes
Glute Bridge video beginner
Glute Bridge Bodyweight · Glutes
beginner
Glute Bridge March Bodyweight · Glutes, Core
Hip Abduction Machine beginner
Hip Abduction Machine Machine · Glutes
Hip Abductor video beginner
Hip Abductor Machine · Glutes
Hip Raise Bent Knee video beginner
Hip Raise Bent Knee Bodyweight · Glutes
Hip Raise Straight Leg video beginner
Hip Raise Straight Leg Bodyweight · Glutes
Hip Thrust video beginner
Hip Thrust Bodyweight · Glutes
Resistance Band Hip Abduction video beginner
Resistance Band Hip Abduction Resistance Band · Glutes
Seated Knee Abductions video beginner
Seated Knee Abductions Resistance Band · Glutes
Side-Lying Dumbbell Hip Abduction video beginner
Side-Lying Dumbbell Hip Abduction Dumbbell · Glutes
Side-lying leg lifts (left) video beginner
Side-lying leg lifts (left) Bodyweight · Glutes
Single-Leg Back Extension (Balance) video beginner
Single-Leg Back Extension (Balance) Bodyweight · Glutes
Single-Leg Glute Bridge video intermediate
Single-Leg Glute Bridge Bodyweight · Glutes
Single-Leg Hip Extension video beginner
Single-Leg Hip Extension Bodyweight · Glutes
Standing Hip Extension Kickback video beginner
Standing Hip Extension Kickback Bodyweight · Glutes
Straight Leg Back Kick video beginner
Straight Leg Back Kick Bodyweight · Glutes
Straight Leg Back Raise (Toe Tap) video beginner
Straight Leg Back Raise (Toe Tap) Bodyweight · Glutes
Straight Leg Hip Circles (“Pencil”) video beginner
Straight Leg Hip Circles (“Pencil”) Bodyweight · Glutes

Hip Hinge 23

Banded Good Morning beginner
Banded Good Morning Resistance Band · Hamstrings, Glutes
Barbell Good Morning video intermediate
Barbell Good Morning Barbell · Hamstrings, Glutes, Lower Back
Barbell Romanian Deadlift video intermediate
Barbell Romanian Deadlift Barbell · Hamstrings, Glutes
beginner
Bodyweight Good Morning Bodyweight · Hamstrings, Glutes
beginner
Bodyweight Hip Hinge Bodyweight · Hamstrings, Glutes
Cable Pull-Through video beginner
Cable Pull-Through Cable · Glutes, Hamstrings
Conventional Deadlift video intermediate
Conventional Deadlift Barbell · Glutes, Hamstrings, Lower Back
Dumbbell Deadlift video beginner
Dumbbell Deadlift Dumbbell · Hamstrings, Glutes
Dumbbell Good Morning video intermediate
Dumbbell Good Morning Dumbbell · Hamstrings, Glutes
Dumbbell Romanian Deadlift video beginner
Dumbbell Romanian Deadlift Dumbbell · Hamstrings, Glutes
Dumbbell Swing video intermediate
Dumbbell Swing Dumbbell · Glutes, Hamstrings
Hip Thrust Single Leg video intermediate
Hip Thrust Single Leg Barbell · Glutes
Kettlebell Clean intermediate
Kettlebell Clean Kettlebell · Glutes, Hamstrings, Upper Back
beginner
Kettlebell Deadlift Kettlebell · Glutes, Hamstrings
Kettlebell Snatch video advanced
Kettlebell Snatch Kettlebell · Glutes, Hamstrings, Upper Back, Front Delts
Kettlebell Swing intermediate
Kettlebell Swing Kettlebell · Glutes, Hamstrings
Landmine Sumo Deadlift video intermediate
Landmine Sumo Deadlift Barbell · Glutes
Reverse Hyperextension with bench video beginner
Reverse Hyperextension with bench Bodyweight · Glutes
beginner
Single-Leg Hip Hinge Bodyweight · Hamstrings, Glutes
Single-Leg Romanian Deadlift video intermediate
Single-Leg Romanian Deadlift Dumbbell · Hamstrings, Glutes
Single-Leg Romanian Deadlift (Balance) video beginner
Single-Leg Romanian Deadlift (Balance) Bodyweight · Glutes
Sumo Deadlift video intermediate
Sumo Deadlift Barbell · Glutes, Quads, Adductors
Trap Bar Deadlift beginner
Trap Bar Deadlift Barbell · Glutes, Quads, Hamstrings

Legs (isolation) 1

beginner
Sliding Leg Curl Bodyweight · Hamstrings, Glutes

Lunge 17

Bulgarian Split Squat video intermediate
Bulgarian Split Squat Dumbbell · Quads, Glutes
Curtsy Lunge intermediate
Curtsy Lunge Bodyweight · Glutes, Quads
Dumbbell Bulgarian Split Squat video intermediate
Dumbbell Bulgarian Split Squat Dumbbell · Glutes
Dumbbell Reverse Lunge video beginner
Dumbbell Reverse Lunge Dumbbell · Quads, Glutes
Forward Lunge video beginner
Forward Lunge Bodyweight · Quads, Glutes
Glute Emphasis Lunges video beginner
Glute Emphasis Lunges Bodyweight · Glutes
Jumping Lunge video advanced
Jumping Lunge Bodyweight · Quads, Glutes
Landmine Curtsy Lunge video intermediate
Landmine Curtsy Lunge Barbell · Glutes
Lateral Lunge video beginner
Lateral Lunge Bodyweight · Glutes, Adductors, Quads
Plyometric Reverse Lunge Jump with Knee Drive to Chest video beginner
Plyometric Reverse Lunge Jump with Knee Drive to Chest Bodyweight · Glutes
Pulsing Reverse Lunge video beginner
Pulsing Reverse Lunge Bodyweight · Glutes
Reverse Lunge video beginner
Reverse Lunge Bodyweight · Quads, Glutes
Reverse Lunge (Knee to Floor) video beginner
Reverse Lunge (Knee to Floor) Bodyweight · Glutes
Single Leg Dumbbell Split Squats video intermediate
Single Leg Dumbbell Split Squats Dumbbell · Glutes
Split Squat beginner
Split Squat Bodyweight · Quads, Glutes
Step-Up video beginner
Step-Up Bodyweight · Quads, Glutes
Walking Lunge beginner
Walking Lunge Bodyweight · Quads, Glutes

Mobility 2

90/90 Hip Stretch video beginner
90/90 Hip Stretch Bodyweight · Glutes, Hip Flexors
beginner
Deep Squat Hold Bodyweight · Adductors, Glutes

Squat 21

Banded Squat video beginner
Banded Squat Resistance Band · Quads, Glutes
Barbell Back Squat video intermediate
Barbell Back Squat Barbell · Quads, Glutes
Barbell Front Squat video intermediate
Barbell Front Squat Barbell · Quads, Glutes
Barbell Sumo Squats video intermediate
Barbell Sumo Squats Barbell · Glutes
Bodyweight Squat video beginner
Bodyweight Squat Bodyweight · Quads, Glutes
Box Squat intermediate
Box Squat Barbell · Glutes, Quads
Chair Squat beginner
Chair Squat Bodyweight · Quads, Glutes
Dumbbell Squat video beginner
Dumbbell Squat Dumbbell · Quads, Glutes
intermediate
Dumbbell Thruster Dumbbell · Quads, Glutes, Front Delts
Goblet Squat video beginner
Goblet Squat Dumbbell · Quads, Glutes
Jump Squat video intermediate
Jump Squat Bodyweight · Quads, Glutes
Kettlebell Squat beginner
Kettlebell Squat Kettlebell · Quads, Glutes
Leg Press video beginner
Leg Press Machine · Quads, Glutes
Pile Squats video beginner
Pile Squats Bodyweight · Glutes
Pistol Squat video advanced
Pistol Squat Bodyweight · Quads, Glutes
Plyometric Squat Jump video beginner
Plyometric Squat Jump Bodyweight · Glutes
Smith Machine Squat video beginner
Smith Machine Squat Machine · Quads, Glutes
Smith Machine Wide Stance Sumo Squat video intermediate
Smith Machine Wide Stance Sumo Squat Machine · Glutes
Squat Pulses (Bodyweight) video beginner
Squat Pulses (Bodyweight) Bodyweight · Glutes
Sumo Squat video beginner
Sumo Squat Dumbbell · Glutes, Adductors, Quads
advanced
Thruster Barbell · Quads, Glutes, Front Delts