Glute exercises
156 exercises, 7 pages
Filters in the catalogueMost often with: bodyweight, barbell, dumbbell
Glutes · Beginner
Figure 4 Stretch on Chair
A seated exercise designed to improve flexibility in the hips, glutes, and lower back. It is particularly beneficial for individuals who spend long hours sitting, as it helps alleviate tension and improve mobility in these areas.
Glutes · Intermediate
Barbell Rear Lunge On Step
A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. By incorporating a step, this variation increases the range of motion and challenges balance and coordination.
Glutes · Beginner
Band Standing Balance Glute Kickback
A lower body exercise that targets the gluteus maximus and improves balance and core stability. It involves extending one leg backward against the resistance of a band while maintaining an upright posture.
Glutes · Beginner
Seated Figure 4 Stretch
A flexibility exercise targeting the hip and gluteal muscles. It helps improve hip mobility and can alleviate lower back tension. This stretch is performed while seated, making it accessible and easy to integrate into a workout routine.
Glutes · Intermediate
Weighted Back Extension
An exercise targeting the lower back, glutes, and hamstrings. It involves extending the spine against resistance, typically performed on a hyperextension bench with added weight for increased intensity.
Hips · Beginner
90 To 90 Stretch
A seated hip-mobility exercise that alternates between two 90-degree leg positions. It focuses on the hip rotators and gluteal region.
Glutes · Intermediate
Single Leg Romanian Deadlift
A unilateral exercise targeting the hamstrings, glutes, and lower back. It enhances balance, stability, and strength by engaging the posterior chain muscles while requiring core activation for stabilization.
Glutes · Beginner
Hip Thrust Smith Machine
Targets the gluteal muscles, particularly the gluteus maximus, and also engages the hamstrings and core. This exercise is performed using a Smith machine to provide stability and control, allowing for a focused contraction of the glutes.
Glutes · Beginner
Donkey Kick
A lower body exercise targeting the gluteus maximus, designed to enhance strength, stability, and muscle tone. It primarily engages the glutes while also activating the core and hamstrings. This exercise is performed on all fours, making it accessible for various fitness levels.
Glutes · Beginner
Seated Band Hip Abduction
An exercise targeting the gluteus medius and minimus muscles. It involves using a resistance band to provide tension, helping to strengthen and stabilize the hips. This exercise is beneficial for improving hip mobility, enhancing athletic performance, and preventing injuries.
Legs · Beginner
Bulgarian Bag Walking Lunges
A dynamic lower body exercise that targets the quadriceps, hamstrings, glutes, and core. This exercise involves performing lunges while carrying a Bulgarian Bag, adding resistance and challenging balance and coordination.
Legs · Intermediate
Barbell Sumo Squat
A wide-stance squat with a barbell across the upper back. It trains the quadriceps and glutes, with the hip adductors contributing to the ascent. The demonstrated stance and outward knee path are less pronounced than in the separate Barbell Plie Squat variation.
Glutes · Beginner
Smith Machine Good Morning
A compound exercise targeting the posterior chain, primarily focusing on the lower back, glutes, and hamstrings. It involves bending at the hips while maintaining a neutral spine, using the Smith Machine to guide the movement safely.
Legs · Intermediate
Deep Squat to Wide Fold with Foot Hold
The 'Deep Squat to Wide Fold with Foot Hold' is a dynamic flexibility exercise that combines a deep squat with a forward fold, enhancing lower body mobility and flexibility. This exercise targets the hips, hamstrings, and lower back, promoting improved range of motion and stability.
Glutes · Beginner
Mini Band Glute Bridge
An effective lower body exercise targeting the gluteal muscles, hamstrings, and core. By using a mini resistance band placed above the knees, this variation increases muscle activation and stability demands.
Glutes · Intermediate
Barbell Good Morning
A compound barbell hip-hinge exercise that develops the posterior chain. It primarily targets the hamstrings, glutes, and spinal erectors while reinforcing controlled hip extension.
Legs · Beginner
Box step-up
A lower body exercise that primarily targets the quadriceps, hamstrings, and glutes.
Legs · Intermediate
High-Bar Squat
The Highbar Squat is a compound lower body exercise that primarily targets the quadriceps, glutes, and hamstrings. It involves placing the barbell on the upper traps, maintaining an upright torso, and descending into a squat position while keeping the knees aligned with the toes.
Legs · Advanced
Power Clean
A dynamic, full-body exercise that primarily targets the muscles of the posterior chain, including the glutes, hamstrings, and lower back, while also engaging the shoulders, traps, and core.
Hips · Beginner
Single-Knee-to-Chest Stretch
A static, hand-assisted stretch performed lying on the back with one knee drawn toward the chest and the opposite leg extended. Its target is the gluteal and posterior-hip region of the bent leg, rather than active glute strengthening.
Glutes · Intermediate
Cable Hip Abducction
Cable Hip Abduction is an isolation exercise targeting the gluteus medius and minimus muscles. It involves moving the leg away from the body's midline using a cable machine, enhancing hip stability and strength.
Legs · Intermediate
Lowbar Squat
A compound exercise primarily targeting the muscles of the lower body, including the quadriceps, hamstrings, glutes, and lower back.
Legs · Beginner
Barbell Step-Up (Foot on Bench Start)
A lower-body strength exercise with a barbell across the upper back and the working foot already supported on a bench.
Legs · Intermediate
Deadlift
A compound exercise that targets multiple muscle groups, primarily the posterior chain, including the glutes, hamstrings, lower back, and traps. It is a fundamental strength training movement that involves lifting a loaded barbell from the ground to hip level while maintaining a neutral spine.
