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All muscle groupsGlutes

Glutes

Gluteus maximus, medius, minimus

Hinge, thrust, and abduction patterns for a strong, balanced posterior.

20 exercises2 training styles
Glutes stretches — before, between sets & after →
Style
Difficulty
Showing 20 of 20 exercises
Barbell Hip Thrust demonstration thumbnail — Hip Thrust Instructional Video
GlutesBarbell + bench

Barbell Hip Thrust

Demo · Bret Contreras

Verified Barbell Hip Thrust demonstration by Bret Contreras. Click to play.
GymIntermediate

Barbell Hip Thrust

Barbell + bench

The #1 glute-max builder. Load the hips at full extension.

Peak glute tension at full hip extension — where squats and lunges are weakest

Glute Bridge demonstration thumbnail — How To Do A Glute Bridge
GlutesBodyweight

Glute Bridge

Demo · Well+Good

Verified Glute Bridge demonstration by Well+Good. Click to play.
HomeBeginner

Glute Bridge

Bodyweight

Foundational hip extension — great for beginners or warm-ups.

Builds strength and size in the glutes through a full, controlled range of motion

Single-Leg Hip Thrust demonstration thumbnail — How To Do A Single Leg Hip Thrust (Exercise Demo) - FREE Great Butt Guide
GlutesBench

Single-Leg Hip Thrust

Demo · Mind Pump TV

Verified Single-Leg Hip Thrust demonstration by Mind Pump TV. Click to play.
HomeIntermediate

Single-Leg Hip Thrust

Bench

Unilateral thrust — addresses side-to-side asymmetries.

Builds strength and size in the glutes through a full, controlled range of motion

Romanian Deadlift demonstration thumbnail — Master the Barbell Romanian Deadlift
Glutes / hamstringsBarbell / dumbbells

Romanian Deadlift

Demo · Jeff Nippard

Verified Romanian Deadlift demonstration by Jeff Nippard. Click to play.
GymIntermediate

Romanian Deadlift

Barbell / dumbbells

Hinge with soft-knee. Load in the stretch.

Builds strength and size in the glutes / hamstrings through a deep, loaded stretch

Cable Glute Kickback demonstration thumbnail — How to Do Cable Glute Kickbacks
Gluteus maximusCable machine

Cable Glute Kickback

Demo · Your House Fitness

Verified Cable Glute Kickback demonstration by Your House Fitness. Click to play.
GymBeginner

Cable Glute Kickback

Cable machine

Isolation kickback — great for mind-muscle connection.

Builds strength and size in the gluteus maximus through a full, controlled range of motion

Banded Clamshell demonstration thumbnail — Clamshell With A Resistance Band - Tips To Maximize This Great Hip Strengthener
Gluteus mediusMini band

Banded Clamshell

Demo · Starfish Strength

Verified Banded Clamshell demonstration by Starfish Strength. Click to play.
HomeBeginner

Banded Clamshell

Mini band

Hip abduction lying on side. Hits the often weak glute medius.

Builds strength and size in the gluteus medius through a full, controlled range of motion

Bulgarian Split Squat demonstration thumbnail — Bulgarian Split Squats Exercise Tutorial
Glutes / quadsDumbbells + bench

Bulgarian Split Squat

Demo · Lift With Michelle

Verified Bulgarian Split Squat demonstration by Lift With Michelle. Click to play.
HomeIntermediate

Bulgarian Split Squat

Dumbbells + bench

Deep unilateral squat that hammers the glutes and quads.

Builds strength and size in the glutes / quads through a full, controlled range of motion

Sumo Deadlift demonstration thumbnail — How To Sumo Deadlift (The RIGHT Way) | Jordan Syatt
Glutes / hamstringsBarbell

Sumo Deadlift

Demo · Mind Pump TV

Verified Sumo Deadlift demonstration by Mind Pump TV. Click to play.
GymIntermediate

Sumo Deadlift

Barbell

Wide stance with hands inside the legs. Shortens range of motion and loads the hips.

Builds strength and size in the glutes / hamstrings through a full, controlled range of motion

Good Morning demonstration thumbnail — How To Perform Good Mornings - Exercise Tutorial
Glutes / hamstringsBarbell

Good Morning

Demo · Buff Dudes

Verified Good Morning demonstration by Buff Dudes. Click to play.
GymIntermediate

Good Morning

Barbell

Hinge with the bar on your back. Pure posterior-chain movement.

Builds strength and size in the glutes / hamstrings through a full, controlled range of motion

Reverse Hyperextension demonstration thumbnail — Reverse Hyper Correct form - Gareth Sapstead
Glutes / hamstringsReverse hyper machine

Reverse Hyperextension

Demo · Mirafit®

Verified Reverse Hyperextension demonstration by Mirafit®. Click to play.
GymBeginner

Reverse Hyperextension

Reverse hyper machine

Lie face down and swing legs up. Decompresses the low back while firing glutes.

Builds strength and size in the glutes / hamstrings through a full, controlled range of motion

Frog Pump demonstration thumbnail — How to Do Frog Pumps for Bigger Glutes (Glute Activation & Form Tips)
GlutesBodyweight

Frog Pump

Demo · Colossus Fitness

Verified Frog Pump demonstration by Colossus Fitness. Click to play.
HomeBeginner

Frog Pump

Bodyweight

Lie on back, feet together, knees out. Bridge up and squeeze the glutes.

Builds strength and size in the glutes through a full, controlled range of motion

Lateral Band Walk demonstration thumbnail — Lateral Band Walk | Proper Form Tutorial for Hip Stability
Gluteus mediusMini band

Lateral Band Walk

Demo · FIT.nl

Verified Lateral Band Walk demonstration by FIT.nl. Click to play.
HomeBeginner

Lateral Band Walk

Mini band

Side-step with a band around the feet. Activates glute medius and hip stability.

Builds strength and size in the gluteus medius through a full, controlled range of motion

Curtsy Lunge demonstration thumbnail — How to perform a Curtsy Lunge
GlutesDumbbells

Curtsy Lunge

Demo · Dedham Health & Athletic Complex

Verified Curtsy Lunge demonstration by Dedham Health & Athletic Complex. Click to play.
HomeBeginner

Curtsy Lunge

Dumbbells

Cross one leg behind the other in a lunge. Emphasizes the glute of the front leg.

Builds strength and size in the glutes through a full, controlled range of motion

Deficit Romanian Deadlift demonstration thumbnail — Deficit Barbell Romanian Deadlift | Dr. Dave Strength x Obey Strength
Glutes / hamstringsBarbell + platform

Deficit Romanian Deadlift

Demo · Dr. Dave Strength | Obey Strength

Verified Deficit Romanian Deadlift demonstration by Dr. Dave Strength | Obey Strength. Click to play.
GymAdvanced

Deficit Romanian Deadlift

Barbell + platform

Stand on a small platform to increase the stretch range of the RDL.

Builds strength and size in the glutes / hamstrings through a deep, loaded stretch

Cable Pull-Through demonstration thumbnail — STOP Doing Cable Glute Pull-Throughs Wrong! (Fix Your Form Avoid Common Mistakes)
Glutes / hamstringsCable machine

Cable Pull-Through

Demo · Colossus Fitness

Verified Cable Pull-Through demonstration by Colossus Fitness. Click to play.
GymBeginner

Cable Pull-Through

Cable machine

Face away from the cable and pull it through your legs with a hip hinge.

Builds strength and size in the glutes / hamstrings through a full, controlled range of motion

Machine Hip Abduction demonstration thumbnail — How to PROPERLY Use The Abductor Machine (STOP DOING THIS)
Glute mediusMachine

Machine Hip Abduction

Demo · Colossus Fitness

Verified Machine Hip Abduction demonstration by Colossus Fitness. Click to play.
GymBeginner

Machine Hip Abduction

Machine

Seated abduction loads the upper/outer glute directly. Leaning the torso forward biases the glute medius over the TFL.

Builds strength and size in the glute medius through a full, controlled range of motion

Reverse Lunge demonstration thumbnail — How To Perform The Reverse Lunge
GlutesBodyweight / dumbbells

Reverse Lunge

Demo · Dr. Carl Baird

Verified Reverse Lunge demonstration by Dr. Carl Baird. Click to play.
HomeBeginner

Reverse Lunge

Bodyweight / dumbbells

Stepping back instead of forward keeps the shin more vertical and shifts load onto the glute of the front leg. Easier on the knees than a forward lunge.

Builds strength and size in the glutes through a full, controlled range of motion

Kas Glute Bridge demonstration thumbnail — HOW TO KAS GLUTE BRIDGE | Coach Kelly Cues
GlutesBarbell + bench

Kas Glute Bridge

Demo · Kelly Matthews

Verified Kas Glute Bridge demonstration by Kelly Matthews. Click to play.
GymIntermediate

Kas Glute Bridge

Barbell + bench

A short-range, top-half hip thrust variation. The hips never drop far, so the glutes stay under tension and the quads and lower back stay out of it.

Builds strength and size in the glutes through a full, controlled range of motion

Standing Cable Abduction demonstration thumbnail — How To Do A STANDING CABLE HIP ABDUCTION | Exercise Demonstration Video and Guide
Glute mediusCable machine

Standing Cable Abduction

Demo · Live Lean TV Daily Exercises

Verified Standing Cable Abduction demonstration by Live Lean TV Daily Exercises. Click to play.
GymBeginner

Standing Cable Abduction

Cable machine

Ankle strap on a low pulley, leg swept away from the midline. Trains the hip stabilizer that keeps the pelvis level when you run, squat and lunge.

Builds strength and size in the glute medius through a full, controlled range of motion

Deficit Reverse Lunge demonstration thumbnail — Exercise Tutorial: DB Deficit Reverse Lunge
GlutesPlatform + dumbbells

Deficit Reverse Lunge

Demo · Travis Tarrant

Verified Deficit Reverse Lunge demonstration by Travis Tarrant. Click to play.
GymIntermediate

Deficit Reverse Lunge

Platform + dumbbells

A reverse lunge from a raised platform. The extra depth puts the front-leg glute through a longer stretch than a floor-level lunge.

Builds strength and size in the glutes through a deep, loaded stretch

All glutes exercise guides

Each guide covers how to do it, muscles worked, benefits and suggested sets and reps.