Glute exercises
156 exercises, 7 pages
Filters in the catalogueMost often with: bodyweight, barbell, dumbbell
Legs · Intermediate
Smith Romanian Deadlift
A compound exercise targeting the hamstrings, glutes, and lower back.
Legs · Intermediate
Dumbbell Lunges
A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Legs · Intermediate
Sumo Squat off Stepbox
A lower body exercise that targets the quadriceps, hamstrings, glutes, and inner thighs. By performing this squat variation on a stepbox, you increase the range of motion and engage stabilizing muscles for improved balance and strength.
Legs · Intermediate
B Stance Romanian Deadlift
A unilateral variation of the traditional Romanian Deadlift, designed to target the hamstrings, glutes, and lower back.
Glutes · Beginner
Band Lying Clamshells
A resistance exercise targeting the gluteus medius and hip abductors. This exercise helps improve hip stability, strengthen the glutes, and enhance overall lower body function. It is performed by lying on your side with a resistance band looped around your thighs, just above the knees.
Glutes · Intermediate
Deadlift from Blocks
A variation of the conventional deadlift where the barbell is elevated on blocks, reducing the range of motion.
Legs · Beginner
Side Leg Swings
A dynamic stretching exercise that targets the hip flexors, abductors, and adductors. This movement helps improve flexibility, balance, and prepares the lower body for more intense physical activity.
Legs · Intermediate
Jefferson Curl
A mobility and flexibility exercise targeting the posterior chain, particularly the hamstrings, lower back, and spinal erectors. It involves a controlled, weighted spinal flexion from a standing position, promoting spinal articulation and flexibility.
Legs · Intermediate
Cable Romanian Deadlift
A cable hip-hinge variation that targets the hamstrings, glutes, and spinal erectors. The lower cable provides continuous resistance through the Romanian deadlift pattern.
Glutes · Beginner
Child’s Pose
Child’s Pose, or Balasana, is a resting yoga posture that gently stretches the hips, thighs, and ankles while calming the mind and relieving stress. It is often used as a counterpose to more strenuous exercises or as a resting position during a workout.
Glutes · Beginner
Side Plank Clamshell (Stable Trunk)
Combines a supported side-plank position with repeated opening of the upper knee. The trunk stays comparatively steady while the hip moves, distinguishing it from the related moving-trunk variation.
Legs · Intermediate
Jump Squat (Feet Forward)
Combines a bodyweight squat with a vertical jump to train lower-body power and landing control. The feet and knees face more forward in this demonstrated variation. The quadriceps, glutes and calves contribute to take-off, while the trunk helps maintain balance.
Legs · Advanced
Clean and Jerk
A two-part Olympic weightlifting exercise that involves lifting a barbell from the floor to an overhead position.
Legs · Intermediate
Box Squat
A strength training exercise that targets the quadriceps, hamstrings, glutes, and lower back.
Glutes · Intermediate
Bulgarian Squat
The Bulgarian Squat, also known as the Bulgarian Split Squat, is a unilateral leg exercise that targets the quadriceps, glutes, and hamstrings.
Legs · Advanced
Weighted Pistol Squat
An advanced lower body exercise that targets the quadriceps, glutes, hamstrings, and core.
Legs · Intermediate
Single Leg Dumbbell Deadlift
A one-leg hip hinge performed with a dumbbell in each hand. It loads the glutes and hamstrings while requiring control of the pelvis and balance on the supporting leg.
Legs · Intermediate
Dumbbell Bulgarian Squat
A unilateral lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Legs · Advanced
Single-Leg Box Jump
A unilateral plyometric exercise with takeoff from one foot and landing on the same foot on a raised box. The movement combines rapid hip, knee and ankle extension with controlled single-leg landing.
Legs · Intermediate
Sumo Squat With Smith
The Sumo Squat With Smith Machine is a lower body exercise targeting the quadriceps, hamstrings, glutes, and inner thighs. This variation of the squat involves a wider stance and utilizes the Smith machine for stability and control, allowing for a focused engagement of the lower body muscles.
Shoulders · Advanced
Turkish Get Up
A full-body exercise that enhances strength, stability, and mobility. It involves transitioning from a lying position to standing while holding a weight overhead, typically a kettlebell. This exercise engages multiple muscle groups including the shoulders, core, hips, and legs.
Glutes · Intermediate
Frog Pump
An effective glute activation exercise that targets the gluteus maximus, medius, and minimus.
Legs · Intermediate
Single-Leg Lying Curl
The Lying Single Leg Hamstring Curl is an isolation exercise targeting the hamstrings. It involves lying face down on a leg curl machine and curling one leg at a time towards the glutes. This exercise helps in strengthening and developing the hamstring muscles, improving knee flexion and stability.
