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
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.
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 · 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 · 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 · 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.
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 · 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.
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 · 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.
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 · 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.
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
Single-Leg Deadlift
A unilateral exercise that targets the hamstrings, glutes, and core. It enhances balance, stability, and coordination while also improving lower body strength. This exercise can be performed with bodyweight, dumbbells, or kettlebells.
