Glute exercises
Glute exercises in the Fitness Coach catalogue: 150 exercises. Most often with: Bodyweight, Barbell, Dumbbell.
Glutes · Beginner
Side Plank Clamshell (Moving Trunk)
Combines repeated upper-knee opening with additional visible trunk movement in a supported side-plank position. This differs from the related variation that keeps the trunk comparatively steady.
Core · Beginner
Dumbbell Side Bridge (To Straight Line)
A dynamic hip lift in side support with a dumbbell held at the upper hip. The demonstrated rise ends around straight body alignment before the pelvis lowers again, giving it a shorter range than the related high-raise variation.
Legs · Intermediate
Dumbbell Straight Leg Deadlift (Side Hold, Partial Range)
A hip-hinge variation that starts with the dumbbells beside the legs. This demonstration uses a shorter forward hinge than the related front-hold version. The hips move back and the torso returns to standing under control.
Legs · Intermediate
Jump Squat (Feet Turned Out)
Combines a bodyweight squat with a vertical jump to train lower-body power and landing control. The feet and knees are oriented more outward in this demonstrated variation. The quadriceps, glutes and calves contribute to take-off, while the trunk helps maintain balance.
Legs · Intermediate
Barbell Plie Squat
A barbell squat with a particularly wide stance and outward-directed knees. The demonstrated version uses a wider stance and a more outward knee path than the separate Barbell Sumo Squat variation. The quadriceps, glutes and hip adductors work together to raise the body against the load.
Legs · Beginner
Barbell Step-Up (Floor Start)
A lower-body strength exercise with a barbell across the upper back and a raised bench. Both feet return to the floor between repetitions, unlike the variation with the working foot kept on the bench. The quadriceps and glutes drive the ascent, while the trunk and pelvis control balance.
Glutes · Advanced
Barbell Rack Pull (Straighter Knees)
A partial deadlift from rack supports with less knee bend than the bent-knee variation. Hip extension drives the lift, while the back, trunk and grip support the barbell. The more extended knee position distinguishes this variation without requiring the knees to be locked.
Legs · Beginner
Dumbbell Step-Up (Foot on Bench Start)
A loaded step-up with the working foot already supported on the bench. Unlike the floor-start variation, the working foot stays on the bench between repetitions. Dumbbells at the sides add resistance to the quadriceps and glutes while the trunk and pelvis maintain balance.
Glutes · Intermediate
Two-Dumbbell Hip Thrust
A bench-supported hip-extension exercise with a separate dumbbell supported near each hip. It primarily trains the glutes and differs from the single-dumbbell variation in how the load is positioned and held.
Back · Beginner
Moving Child Pose
A dynamic mobility variation of Child's Pose. It is used to explore comfortable movement through the shoulders, thoracic spine, hips, and back rather than holding a single static position.
Hips · Beginner
Roll Tensor Fasciae Latae
A self-myofascial release drill for the tensor fasciae latae at the outer front of the hip. It is used for local tissue work around the lateral hip and upper thigh.
Hamstrings · Beginner
Roll Hamstrings and Glute Sitting on Floor
A seated self-myofascial release drill for the hamstrings and glutes. A roller is used to apply controlled local pressure to the posterior thigh and hip region.
Glutes · Beginner
Resistance Band Squat (Front Neutral-Grip Hold)
A band-resisted squat with the handles held in front of the body using a neutral grip. This setup directs resistance through the lower body while requiring stable upper-body positioning.
Glutes · Beginner
Resistance Band Squat (Lateral Handle Hold)
A band-resisted squat with the handles held at the sides. The lateral handle position creates a distinct upper-body setup while loading the quadriceps and glutes through the squat pattern.
Glutes · Beginner
Lateral Band Walk
A quarter-squat exercise in which a resistance band above the knees or around the ankles resists every step to the side. It works the glutes and hip abductors and trains pelvic stability. Keep tension on the band throughout and do not let the knees collapse inward.
Legs · Intermediate
Band Squat
A lower-body squat variation that uses resistance bands to load the glutes, quadriceps, and hamstrings. The elastic resistance adds demand throughout the squat pattern.
Glutes · Beginner
Glute Bridge Single Leg
An advanced variation of the traditional glute bridge exercise that targets the gluteal muscles, hamstrings, and core. By performing the exercise on one leg, it increases the demand on balance and stability, enhancing unilateral strength and muscle activation.
Legs · Beginner
Butterfly Lean Forward Stretch
A flexibility exercise targeting the inner thighs, hips, and lower back. It helps improve range of motion, reduce muscle tension, and enhance overall flexibility. This stretch is beneficial for athletes and individuals looking to increase mobility in the hip area.
Glutes · Intermediate
Single-Dumbbell Hip Thrust
A loaded hip-extension exercise with the upper back supported on a bench and one dumbbell across the hips. It primarily trains the glutes, with the hamstrings assisting and the trunk maintaining a stable position.
Legs · Beginner
Cable Step Up
The Cable Step-Up is a lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It involves stepping onto an elevated platform while holding a cable attachment for resistance, promoting balance, coordination, and strength.
Legs · Intermediate
Lunges
A compound lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves. This exercise also engages the core for stability and balance. Lunges can be performed with body weight or additional resistance such as dumbbells or a barbell.
Glutes · Beginner
Bird Dog
A core stability movement that targets the lower back, abdominals, and glutes. It enhances balance, coordination, and overall core strength by requiring simultaneous extension of opposite limbs while maintaining a neutral spine.
Glutes · Beginner
Seated Good Morning
A compound exercise targeting the lower back, glutes, and hamstrings. It involves bending at the hips while maintaining a straight back, performed while seated to isolate the posterior chain muscles more effectively.
