Glute exercises
156 exercises, 7 pages
Filters in the catalogueMost often with: bodyweight, barbell, dumbbell
Legs · Beginner
Elliptical Trainer
A stationary exercise machine used to simulate walking, running, or stair climbing without causing excessive pressure on the joints.
Glutes · Intermediate
Kettlebell Swing
A two-handed ballistic hip-hinge exercise with the bell moving from between the legs to approximately chest or shoulder height. Hip extension drives the bell's arc, with the gluteal muscles and hamstrings producing the swing while the trunk and grip control the returning load.
Glutes · Beginner
Glute Bridge on Bench
An effective exercise targeting the gluteal muscles, hamstrings, and core. By elevating the shoulders on a bench, this variation increases the range of motion, providing a greater challenge and more significant muscle activation compared to the standard glute bridge.
Glutes · Intermediate
Dumbbell Sumo Squat
A wide-stance dumbbell squat variation. It emphasizes the quadriceps, glutes, and adductors while using the sumo stance to change lower-body loading.
Legs · Intermediate
Landmine Squat
A front-loaded squat variation performed with one end of a barbell anchored in a landmine. The angled load emphasizes the quadriceps and glutes while supporting an upright squat pattern.
Glutes · Beginner
Lying Knee To Chest Stretch
A flexibility exercise targeting the lower back and glutes. It helps to relieve tension in the lumbar spine and improve overall mobility in the hip area.
Glutes · Beginner
Glute Machine Kickback
An isolation exercise targeting the gluteus maximus. It involves extending the leg backward against resistance, focusing on strengthening and toning the glutes. This exercise is typically performed using a specialized machine designed to provide controlled resistance.
Legs · Intermediate
Forward Band Monster Walk
A lower body exercise that targets the gluteus medius, hip abductors, and stabilizers. It involves walking forward with a resistance band placed around the legs, typically just above the knees, to create tension and activate the muscles effectively.
Legs · Advanced
Kettelbell Clean
The Kettlebell Clean is a dynamic exercise that involves lifting a kettlebell from the ground to the rack position in one fluid motion. It is designed to improve strength, power, and coordination, primarily targeting the posterior chain, shoulders, and core muscles.
Glutes · Intermediate
Cable Pull Through
A compound cable hip-hinge exercise that targets the glutes, hamstrings, and spinal erectors. Its between-the-legs cable setup provides posterior-chain resistance without a barbell.
Legs · Intermediate
Glute-Ham Raise 1/2
A strength exercise targeting the posterior chain, specifically the glutes, hamstrings, and lower back. It involves lowering the body from a kneeling position to a horizontal position and returning halfway up, focusing on eccentric control and muscle activation.
Glutes · Beginner
Crab Pose
A reverse tabletop hold supported by the palms and feet, with bent knees and elevated hips. Hip extensors maintain the raised pelvis while the arms and shoulder girdle support bodyweight behind the torso.
Legs · Beginner
Hip Circles
A dynamic warm-up exercise that targets the hip joints, improving flexibility and mobility.
Glutes · Intermediate
Dumbbell Rear Lunge
An alternating reverse-step lunge with two dumbbells hanging at the sides in a neutral grip. Each backward step and return to feet together loads the quadriceps and gluteal muscles, with the standing leg and trunk controlling balance before the opposite side begins.
Glutes · Intermediate
Back Extension
Targets the lower back muscles, specifically the erector spinae. It also engages the glutes and hamstrings. This exercise is typically performed on a hyperextension bench or Roman chair, allowing for controlled extension and flexion of the spine.
Glutes · Beginner
Standing Hip Abduction
An exercise targeting the gluteus medius and minimus muscles, as well as the tensor fasciae latae. It helps improve hip stability and strength, which is essential for various athletic activities and daily movements.
Legs · Intermediate
Dumbbell Side Lunges
Dumbbell Side Lunges target the muscles of the lower body, including the quadriceps, hamstrings, glutes, and inner thighs. This exercise enhances balance, stability, and lateral movement strength.
Glutes · Beginner
Glutes Roll
A self-myofascial release exercise targeting the gluteal muscles. It involves using a foam roller to apply pressure to the glutes, helping to release tension, improve flexibility, and enhance muscle recovery.
Legs · Intermediate
Dumbbell Straight Leg Deadlift (Front Hold, Deep Range)
A hip-hinge variation performed with the dumbbells mostly in front of the legs. This demonstration shows a deeper forward hinge than the related side-hold variation. The hips move back as the torso lowers and then returns to standing under control.
Glutes · Intermediate
Dumbbell Single Leg Hip Thrust
A unilateral hip-extension exercise with external resistance. It emphasizes the glutes and hamstrings while challenging single-leg strength and pelvic stability.
Glutes · Beginner
Pigeon Pose
A yoga exercise that primarily targets the hip flexors and glutes. It is beneficial for improving flexibility, reducing lower back pain, and enhancing overall mobility. This pose involves extending one leg behind you while bending the other leg in front of you, creating a deep stretch in the hips.
Glutes · Advanced
Sumo Deadlift
A compound exercise that primarily targets the muscles of the posterior chain, including the glutes, hamstrings, and lower back, while also engaging the quadriceps and adductors.
Legs · Intermediate
Kettlebell Rear Lunge
An alternating reverse-step lunge with one normally oriented kettlebell held in both hands at the chest. Each backward step returns to a neutral standing stance, with the front leg's quadriceps and gluteal muscles producing the rise and the trunk controlling the front-held load.
