Glute exercises
156 exercises, 7 pages
Filters in the catalogueMost often with: bodyweight, barbell, dumbbell
Legs · Intermediate
Split Squat
A lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Legs · Intermediate
Barbell Split Squat
A unilateral lower-body squat variation performed from a fixed split stance with a barbell. It develops the quadriceps, glutes, hamstrings, and balance between the legs.
Legs · Beginner
Goblet Squat
A lower-body exercise that primarily targets the quadriceps, glutes, and hamstrings. It involves holding a weight, typically a dumbbell or kettlebell, close to the chest while performing a squat. This exercise helps improve core stability, balance, and overall leg strength.
Glutes · Beginner
Barbell Glute Bridge
A compound exercise targeting the gluteal muscles, primarily the gluteus maximus. It involves lifting the hips off the ground while supporting a barbell across the hips, effectively engaging the lower body and core.
Legs · Beginner
Wall Sit
A wall-supported isometric leg exercise. The quadriceps maintain a bent-knee position while the hips and trunk help keep the body steady; the wall provides back support without a seat.
Legs · Intermediate
Trap Bar Deadlift
A bilateral floor lift performed inside a hexagonal bar with neutral-grip handles beside the body. In the selected knee-flexed setup, the quadriceps and gluteal muscles extend the knees and hips to standing while the trunk and grip support the load.
Glutes · Beginner
Side Lying Hip Abduction
An isolation exercise targeting the gluteus medius and minimus muscles. It is performed by lying on one side and lifting the top leg away from the midline of the body, focusing on hip abduction.
Shoulders · Advanced
Kettlebell Clean and Jerk
A dynamic, full-body exercise that combines strength, power, and endurance.
Glutes · Beginner
Weighted Glute Bridge
A strength exercise targeting the gluteal muscles, hamstrings, and core. It involves lifting the hips off the ground while holding a weight across the pelvis, enhancing muscle activation and strength in the lower body.
Legs · Intermediate
Barbell Straight Leg Deadlift
A barbell hip-hinge exercise that emphasizes the hamstrings, glutes, and spinal erectors. Its straighter-leg setup makes it a distinct posterior-chain variation from a conventional deadlift.
Glutes · Advanced
Barbell Rack Pull (Bent Knees)
A partial deadlift from rack supports with more knee bend than the straighter-knee variation. The glutes and leg muscles extend the hips and knees, while the back, trunk and grip support the barbell. The raised starting position distinguishes this lift from a deadlift performed from the floor.
Legs · Beginner
Dumbbell Walking Lunges
A loaded lunge variation that moves forward from repetition to repetition. They train the quadriceps, glutes, and hamstrings while developing unilateral strength, balance, and coordination.
Legs · Intermediate
Dumbbell Cossack Squat
The Weighted Cossack Squat is a lower-body exercise that targets the quadriceps, hamstrings, glutes, and adductors.
Legs · Beginner
Squat
A bilateral bodyweight exercise that combines knee and hip flexion and extension to train the thighs and glutes. This version uses a fixed stance on the floor, with the arms extended forward and no external load.
Legs · Advanced
Snatch Pull
An explosive barbell exercise that develops the pulling phase of the snatch without an overhead catch. It combines leg and hip extension with upper-back work to train force production and coordination for Olympic weightlifting.
Legs · Beginner
Walking Lunges
A dynamic lower body exercise targeting the quadriceps, hamstrings, glutes, and calves. This movement involves stepping forward into a lunge position and then alternating legs as you move forward. It enhances balance, coordination, and functional strength.
Glutes · Beginner
Glute Cable Kickback
An isolation exercise targeting the gluteus maximus. It involves extending the hip against resistance, typically using a cable machine, to enhance glute strength and definition.
Legs · Advanced
Hang Power Clean
A dynamic weightlifting exercise that primarily targets the muscles of the posterior chain, including the hamstrings, glutes, and lower back, as well as the shoulders and arms. It involves lifting a barbell from a hanging position to the shoulders in one explosive movement.
Glutes · Beginner
Glute Bridge
A strength exercise that primarily targets the gluteal muscles, while also engaging the hamstrings and core. It is performed by lying on your back and lifting your hips towards the ceiling, creating a bridge-like position with your body.
Legs · Intermediate
Box Jumps
A plyometric exercise that involves jumping from the ground onto a raised platform, such as a box or bench.
Legs · Advanced
Dumbbell Jump
A dynamic exercise that combines strength and plyometrics to enhance explosive power, particularly in the lower body. It primarily targets the quadriceps, hamstrings, glutes, and calves while also engaging the core for stability.
Glutes · Advanced
One-Arm Kettlebell Swing
A ballistic hip-hinge exercise for posterior-chain power. A single-hand load adds grip and trunk-control demands while the kettlebell travels to chest height, rather than overhead.
Glutes · Beginner
Side Plank Hip Abduction
An advanced core and lower body exercise that targets the obliques, gluteus medius, and hip abductors. It enhances core stability, balance, and strength in the lateral muscles of the body.
Glutes · Intermediate
Hip Thrust
A compound exercise primarily targeting the gluteus maximus, with secondary activation of the hamstrings and quadriceps. It involves extending the hips against resistance while keeping the upper back supported on a bench or platform.
