Exercise Library

Glutes Exercises

Largest gluteal muscle responsible for hip extension and external rotation. Every exercise below includes step-by-step instructions and the equipment you need.

292 exercises

Strength

A-SkipQuadriceps, Gluteus Maximus

Arch Body HoldBodyweight · Lower Back, Gluteus Maximus

Atlas Stone LiftAtlas Stone · Gluteus Maximus, Quadriceps

Atlas Stone LoadAtlas Stone · Gluteus Maximus, Quadriceps

Axle Clean and PressAxle Bar, Weight Plates · Shoulders, Gluteus Maximus

Axle DeadliftAxle Bar, Weight Plates · Lower Back, Gluteus Maximus

B-SkipQuadriceps, Gluteus Maximus

Back Extension (Bodyweight)Bodyweight · Lower Back, Gluteus Maximus

Back Extension MachineExercise Machine · Lower Back, Gluteus Maximus

Band ClamshellResistance Band · Gluteus Maximus

Band DeadliftResistance Band · Lower Back, Gluteus Maximus

Band Fire HydrantResistance Band · Gluteus Maximus

Band Front SquatResistance Band · Quadriceps, Gluteus Maximus

Band Glute BridgeResistance Band · Gluteus Maximus

Band Hip ThrustResistance Band · Gluteus Maximus

Band Lateral WalkResistance Band · Gluteus Maximus

Band Monster WalkResistance Band · Gluteus Maximus

Band Romanian DeadliftResistance Band · Biceps Femoris, Gluteus Maximus

Band SquatResistance Band · Quadriceps, Gluteus Maximus

Band Squat (Assisted)Resistance Band · Quadriceps, Gluteus Maximus

Band Sumo SquatResistance Band · Quadriceps, Gluteus Maximus

Barbell Box SquatBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Barbell CleanBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Barbell Clean and JerkBarbell, Weight Plates · Shoulders, Gluteus Maximus

Barbell Front SquatBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Barbell Glute BridgeBarbell, Weight Plates · Gluteus Maximus

Barbell Hack SquatBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Barbell Hang CleanBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Barbell Hang SnatchBarbell, Weight Plates · Shoulders, Gluteus Maximus

Barbell Hip ThrustBarbell, Weight Plates · Gluteus Maximus, Biceps Femoris

Barbell Jefferson SquatBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Barbell LungesBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Barbell Muscle SnatchBarbell, Weight Plates · Shoulders, Gluteus Maximus

Barbell Overhead Squat (Snatch Grip)Barbell, Weight Plates · Quadriceps, Gluteus Maximus

Barbell Power CleanBarbell, Weight Plates · Shoulders, Gluteus Maximus

Barbell Power SnatchBarbell, Weight Plates · Shoulders, Gluteus Maximus

Barbell Push JerkBarbell, Weight Plates · Shoulders, Gluteus Maximus

Barbell Reverse LungeBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Barbell Romanian DeadliftBarbell, Weight Plates · Biceps Femoris, Gluteus Maximus

Barbell SnatchBarbell, Weight Plates · Shoulders, Gluteus Maximus

Barbell Split JerkBarbell, Weight Plates · Shoulders, Gluteus Maximus

Barbell Split SquatBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Barbell SquatBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Barbell Step-upBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Barbell Stiff Leg DeadliftBarbell, Weight Plates · Biceps Femoris, Gluteus Maximus

Barbell Walking LungeBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Barbell Zercher SquatBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Battle Rope Squat WavesBattle Ropes · Quadriceps, Gluteus Maximus

Belt SquatQuadriceps, Gluteus Maximus

BOSU Ball SquatBOSU Ball · Quadriceps, Gluteus Maximus

Box Jump (Reactive)Bodyweight · Quadriceps, Gluteus Maximus

Box Jump (Single Leg)Bodyweight · Quadriceps, Gluteus Maximus

Box Jump (Weighted)Quadriceps, Gluteus Maximus

Box SquatBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Broad JumpBodyweight · Quadriceps, Gluteus Maximus

Bunny HopBodyweight · Quadriceps, Gluteus Maximus

Burpee (Box Jump)Bodyweight · Quadriceps, Gluteus Maximus

Burpee (Muscle-up)Bodyweight · Latissimus Dorsi, Biceps

Burpee (Pull-up)Pull-Up Bar · Latissimus Dorsi, Biceps

C-SkipBodyweight · Quadriceps, Gluteus Maximus

Cable Glute KickbackCable Machine · Gluteus Maximus, Biceps Femoris

Cable Hip AbductionCable Machine · Gluteus Medius, Gluteus Maximus

Cable KickbackCable Machine · Gluteus Maximus, Biceps Femoris

Cable Low-to-High Wood ChopCable Machine · Core, External Obliques

Cable Pull ThroughCable Machine · Gluteus Maximus, Biceps Femoris

Cable Pull-Through (Single Leg)Cable Machine · Gluteus Maximus, Biceps Femoris

Cable Wood ChopCable Machine · Core, External Obliques

Chain SquatBarbell, Weight Plates, Chains · Quadriceps, Gluteus Maximus

Clean (From Blocks)Gluteus Maximus, Quadriceps

Clean (Hang Power)Gluteus Maximus, Quadriceps

Clean (Muscle)Gluteus Maximus, Quadriceps

Clean (Power)Gluteus Maximus, Quadriceps

Clean (Split)Gluteus Maximus, Quadriceps

Clean (Squat)Quadriceps, Gluteus Maximus

Clean and Jerk (Full)Shoulders, Gluteus Maximus

Clean and PressShoulders, Gluteus Maximus

Clean DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus

Clean Grip High PullGluteus Maximus, Quadriceps

Clean PullGluteus Maximus, Quadriceps

Clean Pull (From Blocks)Gluteus Maximus, Quadriceps

Crab WalkBodyweight · Gluteus Maximus, Triceps

Curtsy LungeQuadriceps, Gluteus Maximus

Depth DropQuadriceps, Gluteus Maximus

Depth JumpQuadriceps, Gluteus Maximus

Drop JumpQuadriceps, Gluteus Maximus

Duck WalkQuadriceps, Gluteus Maximus

Dumbbell Box SquatDumbbells · Quadriceps, Gluteus Maximus

Dumbbell Bulgarian Split SquatDumbbells · Quadriceps, Gluteus Maximus

Dumbbell CleanDumbbells · Gluteus Maximus, Quadriceps

Dumbbell Curtsy LungeDumbbells · Quadriceps, Gluteus Maximus

Dumbbell Front SquatDumbbells · Quadriceps, Gluteus Maximus

Dumbbell Goblet SquatDumbbells · Quadriceps, Gluteus Maximus

Dumbbell Hip ThrustDumbbells · Gluteus Maximus, Biceps Femoris

Dumbbell LungesDumbbells · Quadriceps, Gluteus Maximus

Dumbbell Reverse LungeDumbbells · Quadriceps, Gluteus Maximus

Dumbbell Romanian DeadliftDumbbells · Biceps Femoris, Gluteus Maximus

Dumbbell Single Leg Romanian DeadliftDumbbells · Gluteus Maximus, Biceps Femoris

Dumbbell SnatchDumbbells · Shoulders, Gluteus Maximus

Dumbbell Sumo SquatDumbbells · Quadriceps, Gluteus Maximus

Dumbbell Turkish Get-upDumbbells · Core, Shoulders

Dumbbell Walking LungeDumbbells · Quadriceps, Gluteus Maximus

Fire Hydrant (Banded)Resistance Band · Gluteus Maximus

Frog JumpBodyweight · Quadriceps, Gluteus Maximus

Glute BridgeGluteus Maximus

Glute Bridge (Banded)Gluteus Maximus

Glute Bridge (Single Leg)Gluteus Maximus

Glute Ham RaiseGHD Machine · Biceps Femoris, Gluteus Maximus

Glute Kickback MachineExercise Machine · Gluteus Maximus, Biceps Femoris

Goblet SquatDumbbell or Kettlebell · Quadriceps, Gluteus Maximus

Hack SquatHack Squat Machine · Quadriceps, Gluteus Maximus

Hack Squat MachineHack Squat Machine · Quadriceps, Gluteus Maximus

Hang CleanBarbell, Weight Plates · Gluteus Maximus, Quadriceps

Hang Clean (Below Knee)Barbell, Weight Plates · Gluteus Maximus, Quadriceps

Hang SnatchBarbell, Weight Plates · Gluteus Maximus, Quadriceps

Hang Snatch (Below Knee)Barbell, Weight Plates · Gluteus Maximus, Quadriceps

Hip Abduction MachineExercise Machine · Gluteus Medius, Gluteus Maximus

Hip Abduction Machine (Standing)Exercise Machine · Gluteus Medius, Gluteus Maximus

Hip Opener (90/90)Gluteus Maximus, Adductors

Hip Thrust (Single Leg)Gluteus Maximus

Hip Thrust MachineExercise Machine · Gluteus Maximus

Hurdle HopQuadriceps, Gluteus Maximus

Hyperextension (Bodyweight)Hyperextension Bench · Lower Back, Gluteus Maximus

Hyperextension MachineExercise Machine · Lower Back, Gluteus Maximus

Jerk (Power)Shoulders, Gluteus Maximus

Jerk (Push)Shoulders, Gluteus Maximus

Jerk (Split)Shoulders, Gluteus Maximus

Jump SquatQuadriceps, Gluteus Maximus

Keg TossKeg · Gluteus Maximus, Quadriceps

Kettlebell Bulgarian Split SquatKettlebell · Quadriceps, Gluteus Maximus

Kettlebell Clean (Double)Kettlebell · Gluteus Maximus, Quadriceps

Kettlebell Clean (Single Arm)Kettlebell · Gluteus Maximus, Quadriceps

Kettlebell Deadlift (Conventional)Kettlebell · Lower Back, Gluteus Maximus

Kettlebell Deadlift (Sumo)Kettlebell · Lower Back, Gluteus Maximus

Kettlebell Front Squat (Double)Kettlebell · Quadriceps, Gluteus Maximus

Kettlebell Front Squat (Single)Kettlebell · Quadriceps, Gluteus Maximus

Kettlebell Goblet SquatKettlebell · Quadriceps, Gluteus Maximus

Kettlebell Lunge (Goblet)Kettlebell · Quadriceps, Gluteus Maximus

Kettlebell Lunge (Overhead)Kettlebell · Quadriceps, Gluteus Maximus

Kettlebell Lunge (Racked)Kettlebell · Quadriceps, Gluteus Maximus

Kettlebell Overhead SquatKettlebell · Quadriceps, Gluteus Maximus

Kettlebell Romanian Deadlift (Double)Kettlebell · Biceps Femoris, Gluteus Maximus

Kettlebell Romanian Deadlift (Single Leg)Kettlebell · Biceps Femoris, Gluteus Maximus

Kettlebell Snatch (Double)Kettlebell · Shoulders, Gluteus Maximus

Kettlebell Snatch (Single Arm)Kettlebell · Shoulders, Gluteus Maximus

Kettlebell Sumo SquatKettlebell · Quadriceps, Gluteus Maximus

Kettlebell SwingKettlebell · Gluteus Maximus, Biceps Femoris

Kettlebell Swing (Alternating)Kettlebell · Gluteus Maximus, Biceps Femoris

Kettlebell Swing (Single Arm)Kettlebell · Gluteus Maximus, Biceps Femoris

Kettlebell Swing (Two Arm)Kettlebell · Gluteus Maximus, Biceps Femoris

Kettlebell Turkish Get-up (Full)Kettlebell · Core, Shoulders

Kettlebell Turkish Get-up (Half)Kettlebell · Core, Shoulders

Lateral BoundQuadriceps, Gluteus Maximus

Lateral LungeQuadriceps, Gluteus Maximus

Lateral Step-upQuadriceps, Gluteus Maximus

Log Clean and PressShoulders, Gluteus Maximus

Lunge JumpQuadriceps, Gluteus Maximus

Medicine Ball Goblet SquatMedicine Ball · Quadriceps, Gluteus Maximus

Medicine Ball Reverse WoodchopMedicine Ball · Core, Gluteus Maximus

Medicine Ball SquatMedicine Ball · Quadriceps, Gluteus Maximus

Medicine Ball Wall BallMedicine Ball · Quadriceps, Gluteus Maximus

Monster Walk (Banded)Resistance Band · Gluteus Maximus, Gluteus Medius

Nordic Hamstring CurlBodyweight · Biceps Femoris, Gluteus Maximus

Nordic Hamstring Curl (Partner Assisted)Bodyweight · Biceps Femoris, Gluteus Maximus

Overhead SquatBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Overhead Squat (Clean Grip)Barbell, Weight Plates · Quadriceps, Gluteus Maximus

Pause Barbell Hip ThrustBarbell, Bench · Gluteus Maximus, Biceps Femoris

Pause SquatQuadriceps, Gluteus Maximus

Pike JumpBodyweight · Quadriceps, Gluteus Maximus

Pin SquatBarbell, Squat Rack, Weight Plates · Quadriceps, Gluteus Maximus

Pistol SquatBodyweight · Quadriceps, Gluteus Maximus

Power CleanBarbell, Weight Plates · Gluteus Maximus, Quadriceps

Power SkipBodyweight · Quadriceps, Gluteus Maximus

Power SnatchBarbell, Weight Plates · Gluteus Maximus, Quadriceps

Prisoner Back ExtensionBack Extension Bench (Roman Chair) · Erector Spinae, Lower Back

Rack PullBarbell, Weight Plates · Lower Back, Gluteus Maximus

Reverse HyperBodyweight · Gluteus Maximus, Biceps Femoris

Reverse Hyperextension (Bodyweight)Hyperextension Bench · Lower Back, Gluteus Maximus

Reverse Hyperextension MachineExercise Machine · Lower Back, Gluteus Maximus

Romanian DeadliftBarbell, Weight Plates · Biceps Femoris, Gluteus Maximus

Romanian Deadlift (Single Leg)Barbell, Weight Plates · Biceps Femoris, Gluteus Maximus

Round-Back Dumbbell 45-Degree Hyperextension45-Degree Hyperextension Bench, Dumbbell · Gluteus Maximus, Biceps Femoris

Russian Kettlebell SwingKettlebell · Gluteus Maximus, Biceps Femoris

Safety Bar SquatSafety Squat Bar, Weight Plates, Squat Rack · Quadriceps, Gluteus Maximus

Sandbag Bulgarian Split SquatSandbag · Quadriceps, Gluteus Maximus

Sandbag CleanSandbag · Gluteus Maximus, Quadriceps

Sandbag Front SquatSandbag · Quadriceps, Gluteus Maximus

Sandbag GetupSandbag · Core, Shoulders

Sandbag Good MorningSandbag · Biceps Femoris, Gluteus Maximus

Sandbag High PullSandbag · Trapezius, Shoulders

Sandbag LungeSandbag · Quadriceps, Gluteus Maximus

Sandbag Over Shoulder ThrowSandbag · Gluteus Maximus, Back

Sandbag Overhead SquatSandbag · Quadriceps, Gluteus Maximus

Sandbag Romanian DeadliftSandbag · Biceps Femoris, Gluteus Maximus

Sandbag ShoulderingSandbag · Gluteus Maximus, Back

Sandbag SnatchSandbag · Shoulders, Gluteus Maximus

Sandbag SquatSandbag · Quadriceps, Gluteus Maximus

Sandbag Zercher SquatSandbag · Quadriceps, Gluteus Maximus

Scissors JumpBodyweight · Quadriceps, Gluteus Maximus

Side Walk (Banded)Resistance Band · Gluteus Maximus, Abductors

Single Leg BoundBodyweight · Quadriceps, Gluteus Maximus

Skater JumpBodyweight · Quadriceps, Gluteus Maximus

Sled Bear CrawlSled · Gluteus Maximus, Quadriceps

Sled Drag (Backward)Sled · Quadriceps, Gluteus Maximus

Sled Drag (Forward)Sled · Gluteus Maximus, Quadriceps

Sled Drag (Lateral)Sled · Gluteus Maximus, Quadriceps

Sled PushSled · Gluteus Maximus, Quadriceps

Sled Push (High Handle)Sled · Gluteus Maximus, Quadriceps

Sled Push (Low Handle)Sled · Gluteus Maximus, Quadriceps

Sled SprintSled · Gluteus Maximus, Quadriceps

Slow Eccentric Goblet SquatDumbbell or Kettlebell · Quadriceps, Gluteus Maximus

Smith Machine Front SquatSmith Machine · Quadriceps, Gluteus Maximus

Smith Machine Good MorningSmith Machine · Biceps Femoris, Gluteus Maximus

Smith Machine LungeSmith Machine · Quadriceps, Gluteus Maximus

Smith Machine Romanian DeadliftSmith Machine · Biceps Femoris, Gluteus Maximus

Smith Machine Split SquatSmith Machine · Quadriceps, Gluteus Maximus

Smith Machine SquatSmith Machine · Quadriceps, Gluteus Maximus

Snatch (From Blocks)Barbell, Weight Plates · Shoulders, Gluteus Maximus

Snatch (Hang Power)Barbell, Weight Plates · Shoulders, Gluteus Maximus

Snatch (Muscle)Barbell, Weight Plates · Shoulders, Gluteus Maximus

Snatch (Power)Barbell, Weight Plates · Shoulders, Gluteus Maximus

Snatch (Split)Barbell, Weight Plates · Shoulders, Gluteus Maximus

Snatch (Squat)Barbell, Weight Plates · Quadriceps, Gluteus Maximus

Snatch BalanceBarbell, Weight Plates · Shoulders, Gluteus Maximus

Snatch DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus

Snatch Grip DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus

Snatch Grip High PullGluteus Maximus, Quadriceps

Snatch PullGluteus Maximus, Quadriceps

Snatch Pull (From Blocks)Gluteus Maximus, Quadriceps

Speed BoundQuadriceps, Gluteus Maximus

Split JumpQuadriceps, Gluteus Maximus

Split SquatQuadriceps, Gluteus Maximus

SquatBarbell, Squat Rack, Weight Plates · Quadriceps, Gluteus Maximus

Squat (Bodyweight)Bodyweight · Quadriceps, Gluteus Maximus

Squat (Bulgarian Split - Bodyweight)Bodyweight · Quadriceps, Gluteus Maximus

Squat (Jump)Quadriceps, Gluteus Maximus

Squat (Pistol - Assisted)Quadriceps, Gluteus Maximus

Squat (Shrimp)Quadriceps, Gluteus Maximus

Standing Long JumpQuadriceps, Gluteus Maximus

Star JumpQuadriceps, Gluteus Maximus

Suitcase DeadliftBarbell, Weight Plates · Gluteus Maximus, Biceps Femoris

Sumo DeadliftBarbell, Weight Plates · Gluteus Maximus, Quadriceps

Sumo SquatQuadriceps, Gluteus Maximus

SupermanBodyweight · Lower Back, Gluteus Maximus

Swiss Ball Leg CurlSwiss Ball (Exercise Ball) · Biceps Femoris, Gluteus Maximus

Swiss Ball Single-Leg Leg CurlSwiss Ball (Exercise Ball) · Biceps Femoris, Gluteus Maximus

Tire FlipGluteus Maximus, Quadriceps

Triple JumpBodyweight · Quadriceps, Gluteus Maximus

TRX Bulgarian Split SquatTRX / Suspension Trainer · Quadriceps, Gluteus Maximus

TRX Hamstring CurlTRX / Suspension Trainer · Biceps Femoris, Gluteus Maximus

TRX Hip PressTRX / Suspension Trainer · Gluteus Maximus, Biceps Femoris

TRX LungeTRX / Suspension Trainer · Quadriceps, Gluteus Maximus

TRX Lunge (Suspended)TRX / Suspension Trainer · Quadriceps, Gluteus Maximus

TRX Single Leg Hamstring CurlTRX / Suspension Trainer · Biceps Femoris, Gluteus Maximus

TRX Single Leg SquatTRX / Suspension Trainer · Quadriceps, Gluteus Maximus

TRX SquatTRX / Suspension Trainer · Quadriceps, Gluteus Maximus

Tuck JumpBodyweight · Quadriceps, Gluteus Maximus

Turkish Get-upCore, Shoulders

Vertical JumpBodyweight · Quadriceps, Gluteus Maximus

Walking LungesQuadriceps, Gluteus Maximus

Zercher SquatBarbell, Weight Plates · Quadriceps, Gluteus Maximus

Cardio

Battle Rope Jumping JacksBattle Ropes · Shoulders, Core

Brisk WalkingBodyweight · Quadriceps, Gluteus Maximus

Incline Treadmill WalkingTreadmill · Gluteus Maximus, Quadriceps

Jump Rope (Cardio)Jump Rope · Calves, Quadriceps

Jump Rope (Crossover)Jump Rope · Calves, Quadriceps

Jump Rope (Double Under)Jump Rope · Calves, Quadriceps

Jump Rope (High Knee)Jump Rope · Calves, Quadriceps

Jump Rope (Running)Jump Rope · Calves, Quadriceps

Jump Rope (Single Under)Jump Rope · Calves, Quadriceps

Jump Rope (Triple Under)Jump Rope · Calves, Quadriceps

Jumping JackBodyweight · Quadriceps, Gluteus Maximus

Jumping Jack (180°)Bodyweight · Quadriceps, Gluteus Maximus

Stair ClimberStair Climber · Quadriceps, Gluteus Maximus

Stair ClimbingStair Climber · Quadriceps, Gluteus Maximus

Stair MasterStair Climber · Quadriceps, Gluteus Maximus

Stair RunningStair Climber · Quadriceps, Biceps Femoris

Step AerobicsQuadriceps, Gluteus Maximus

WalkingQuadriceps, Gluteus Maximus

Flexibility

90/90 Hip StretchGluteus Maximus, Hip Flexors

Figure Four StretchGluteus Maximus

Glute Stretch (Figure Four)Gluteus Maximus

Glute Stretch (Lying)Gluteus Maximus

Glute Stretch (Pigeon)Gluteus Maximus, Hip Flexors

Hip CirclesHip Flexors, Gluteus Maximus

Hip Mobility (Fire Hydrant)Gluteus Medius, Gluteus Maximus

IT Band StretchTensor Fasciae Latae, Gluteus Maximus

Leg Swings (Forward/Back)Gluteus Maximus, Biceps Femoris

Leg Swings (Side to Side)Gluteus Maximus, Biceps Femoris

Lower Back Stretch (Knee to Chest)Lower Back, Gluteus Maximus

Lying Glute StretchGluteus Maximus

Pigeon PoseBodyweight · Gluteus Maximus, Hip Flexors

Piriformis StretchBodyweight · Gluteus Maximus

Glutes Exercises

Strength

Cardio

Flexibility

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