Glute exercises
156 exercises, 7 pages
Filters in the catalogueMost often with: bodyweight, barbell, dumbbell
Legs · Beginner
Vertical Leg Press Smith Machine
The Vertical Leg Press on a Smith Machine is a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Glutes · Advanced
Lateral Monster Walk
The Lateral Side (Monster) Walk Squat is a dynamic exercise that targets the gluteus medius, hip abductors, and quadriceps.
Glutes · Intermediate
Band Reverse Hyperextension
An exercise targeting the lower back, glutes, and hamstrings. It involves extending the hips while lying face down on a bench or platform, using resistance bands to add tension and improve muscle activation.
Legs · Intermediate
Smith Rear Lunge
A lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. Utilizing the Smith machine provides stability and control, making it suitable for both beginners and advanced lifters. This exercise helps in improving balance, coordination, and overall leg strength.
Legs · Intermediate
Pistol Box Squat
A unilateral lower body exercise that targets the quadriceps, glutes, hamstrings, and core.
Glutes · Beginner
Band Hip Abduction
A standing single-leg band exercise that trains hip abductor strength. The anchored band creates lateral resistance while the body maintains balance.
Glutes · Beginner
Seated Hip Abduction
Targets the hip abductor muscles, primarily the gluteus medius and minimus. It is performed using a specialized machine where you sit with your legs together and push them apart against resistance. This exercise helps improve hip stability, balance, and overall lower body strength.
Abs · Beginner
Lying Spinal Twist
A flexibility exercise that targets the lower back, hips, and obliques. It is performed on the floor and helps improve spinal mobility and relieve tension in the back muscles.
Legs · Beginner
Kettlebell Goblet Squat
A lower-body squat with one kettlebell held by the horns at the chest, its bell hanging below the handle. The front-held load accompanies deep knee and hip flexion, with the quadriceps and gluteal muscles driving the return to standing.
Glutes · Intermediate
Romanian Deadlift
The Romanian Deadlift (RDL) is a compound exercise that primarily targets the hamstrings, glutes, and lower back.
Glutes · Intermediate
Back Extension With Dumbbell
An exercise targeting the lower back muscles, specifically the erector spinae. It also engages the glutes and hamstrings. This exercise helps improve posture and strengthen the posterior chain.
Back · Beginner
Superman (Palms Down)
A dynamic prone bodyweight exercise for the spinal extensors, glutes and supporting posterior-chain muscles. This demonstration combines palms facing the floor, a wider arm position and legs held together, distinguishing it from the palms-in variation.
Shoulders · Advanced
Dumbbell Snatch
The one-arm dumbbell snatch is a dynamic, full-body exercise that primarily targets the shoulders, back, and legs. It enhances power, coordination, and explosiveness by involving multiple muscle groups in a single, fluid motion.
Glutes · Beginner
Hip Hinge
A fundamental movement pattern essential for exercises like deadlifts and kettlebell swings. It involves bending at the hips while maintaining a neutral spine, allowing for efficient load transfer and minimizing stress on the lower back.
Legs · Beginner
Rocking Frog
A dynamic stretch exercise that targets the hips, groin, and lower back. It helps improve flexibility and mobility in these areas, making it beneficial for athletes and individuals looking to enhance their range of motion.
Legs · Intermediate
Bulgarian Jump Squat
A unilateral plyometric lower-body variation that combines a Bulgarian split squat with a jump. It develops the quadriceps, glutes, hamstrings, calves, balance, and explosive power.
Abs · Beginner
Saw Plank
An advanced core exercise that targets the abdominal muscles, obliques, and shoulders. It involves a dynamic movement that enhances stability and strength by incorporating a forward and backward sawing motion while maintaining a plank position.
Legs · Intermediate
Clean Squat
A compound exercise that combines elements of the clean and the squat. It targets multiple muscle groups, including the quadriceps, hamstrings, glutes, core, and shoulders. This exercise enhances strength, power, and coordination.
Legs · Advanced
Broad Jump
A plyometric exercise that focuses on developing explosive power in the lower body, particularly targeting the quadriceps, hamstrings, glutes, and calves. It involves jumping forward as far as possible from a standing position, emphasizing both strength and coordination.
Glutes · Beginner
Single Leg Weighted Glute Bridge
An advanced exercise targeting the gluteal muscles, hamstrings, and core. This movement enhances unilateral strength and stability by isolating one leg at a time, making it effective for correcting muscle imbalances and improving overall lower body strength.
Legs · Intermediate
Rear Lunge
A lower body exercise targeting the quadriceps, hamstrings, glutes, and calves.
Legs · Intermediate
Smith Kneeling Hip Thrust
A kneeling hip-extension exercise performed under the guided resistance of a Smith machine bar. It emphasizes the glutes while the fixed bar path provides stable external loading.
Legs · Beginner
Dumbbell Step-Up (Floor Start)
A lower-body strength exercise with a dumbbell in each hand and a raised bench. Each repetition includes placing the working foot onto the bench from the floor and returning both feet to the floor. The exercise loads the quadriceps and glutes while requiring control of balance and the descent.
Legs · Beginner
Assisted Pistol Squat
A single-leg squat variation that utilizes support to aid in balance and control. This exercise targets the quadriceps, glutes, hamstrings, and core muscles while improving unilateral strength and stability.
