Zirv FitnessExercise 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.
240 exercises
Strength
A-SkipQuadriceps, Gluteus Maximus
Arch Body HoldLower 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 KickbackResistance Band · Triceps Brachii, Gluteus Maximus
Band Romanian DeadliftResistance Band · Lower Back, 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 · Shoulders, 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 · Shoulders, Gluteus Maximus
Barbell Hang SnatchBarbell, Weight Plates · Shoulders, Gluteus Maximus
Barbell Jefferson SquatBarbell, 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 SnatchBarbell, Weight Plates · Shoulders, Gluteus Maximus
Barbell Split JerkBarbell, Weight Plates · Shoulders, Gluteus Maximus
Barbell Split SquatBarbell, Weight Plates · Quadriceps, Gluteus Maximus
Barbell Stiff Leg DeadliftBarbell, Weight Plates · Lower Back, 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 SquatQuadriceps, Gluteus Maximus
Broad JumpBodyweight · Quadriceps, Gluteus Maximus
Bunny HopQuadriceps, Gluteus Maximus
Burpee (Box Jump)Bodyweight · Quadriceps, Gluteus Maximus
Burpee (Muscle-up)Bodyweight · Quadriceps, Gluteus Maximus
Burpee (Pull-up)Pull-Up Bar · Latissimus Dorsi, Biceps
C-SkipQuadriceps, Gluteus Maximus
Cable Glute KickbackCable Machine · Triceps Brachii, Gluteus Maximus
Cable High-to-Low Wood ChopCable Machine · Core, Quadriceps
Cable Hip AbductionCable Machine · Gluteus Maximus, Core
Cable KickbackCable Machine · Triceps Brachii, Gluteus Maximus
Cable Low-to-High Wood ChopCable Machine · Core, Quadriceps
Cable Rotational ChopCable Machine · Core, Quadriceps
Cable Wood ChopCable Machine · Core, Quadriceps
Chain SquatBarbell, Weight Plates, Chains · Quadriceps, Gluteus Maximus
Clamshell (Banded)Gluteus Maximus
Clean (From Blocks)Shoulders, Gluteus Maximus
Clean (Hang Power)Shoulders, Gluteus Maximus
Clean (Muscle)Shoulders, Gluteus Maximus
Clean (Power)Shoulders, Gluteus Maximus
Clean (Split)Shoulders, Gluteus Maximus
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 PullForearm Flexors, Shoulders
Clean PullShoulders, Gluteus Maximus
Clean Pull (From Blocks)Shoulders, Gluteus Maximus
Depth JumpQuadriceps, Gluteus Maximus
Drop JumpQuadriceps, Gluteus Maximus
Dumbbell Box SquatDumbbells · Quadriceps, Gluteus Maximus
Dumbbell Bulgarian Split SquatDumbbells · Quadriceps, Gluteus Maximus
Dumbbell CleanDumbbells · Shoulders, Gluteus Maximus
Dumbbell Goblet SquatDumbbells · Quadriceps, Gluteus Maximus
Dumbbell Kickback (Bent Over)Dumbbells · Triceps Brachii, Gluteus Maximus
Dumbbell Single Leg Romanian DeadliftDumbbells · Lower Back, Gluteus Maximus
Dumbbell SnatchDumbbells · Shoulders, Gluteus Maximus
Dumbbell Sumo SquatDumbbells · Quadriceps, Gluteus Maximus
Dumbbell Turkish Get-upDumbbells · Core, Shoulders
Dumbbell WoodchopDumbbells · Quadriceps, Gluteus Maximus
Fire Hydrant (Banded)Gluteus Maximus
Frog JumpQuadriceps, Gluteus Maximus
Glute BridgeGluteus Maximus
Glute Bridge (Banded)Gluteus Maximus
Glute Bridge (Single Leg)Gluteus Maximus
Glute Ham RaiseGHD Machine · Gluteus Maximus
Glute Kickback MachineExercise Machine · Triceps Brachii, Gluteus Maximus
Hack Squat MachineHack Squat Machine · Quadriceps, Gluteus Maximus
Hang CleanShoulders, Gluteus Maximus
Hang Clean (Below Knee)Shoulders, Gluteus Maximus
Hang SnatchShoulders, Gluteus Maximus
Hang Snatch (Below Knee)Shoulders, Gluteus Maximus
Hip Abduction MachineExercise Machine · Gluteus Maximus, Core
Hip Abduction Machine (Standing)Exercise Machine · Gluteus Maximus, Core
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 TossGluteus Maximus, Quadriceps
Kettlebell Bulgarian Split SquatKettlebell · Quadriceps, Gluteus Maximus
Kettlebell Clean (Double)Kettlebell · Shoulders, Gluteus Maximus
Kettlebell Clean (Single Arm)Kettlebell · Shoulders, Gluteus Maximus
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 Overhead SquatKettlebell · Quadriceps, Gluteus Maximus
Kettlebell Romanian Deadlift (Double)Kettlebell · Lower Back, Gluteus Maximus
Kettlebell Romanian Deadlift (Single Leg)Kettlebell · Lower Back, Gluteus Maximus
Kettlebell Snatch (Double)Kettlebell · Shoulders, Gluteus Maximus
Kettlebell Snatch (Single Arm)Kettlebell · Shoulders, Gluteus Maximus
Kettlebell Sumo SquatKettlebell · Quadriceps, Gluteus Maximus
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
Log Clean and PressShoulders, Gluteus Maximus
Log PressGluteus Maximus, Quadriceps
Lunge JumpQuadriceps, Gluteus Maximus
Medicine Ball Goblet SquatMedicine Ball · Quadriceps, Gluteus Maximus
Medicine Ball Reverse WoodchopMedicine Ball · Quadriceps, Gluteus Maximus
Medicine Ball SquatMedicine Ball · Quadriceps, Gluteus Maximus
Medicine Ball WoodchopMedicine Ball · Quadriceps, Gluteus Maximus
Overhead SquatQuadriceps, Gluteus Maximus
Overhead Squat (Clean Grip)Quadriceps, Gluteus Maximus
Pause Barbell Hip ThrustBarbell, Bench · Gluteus Maximus, Biceps Femoris
Pike JumpQuadriceps, Gluteus Maximus
Pin SquatQuadriceps, Gluteus Maximus
Pistol SquatBodyweight · Quadriceps, Gluteus Maximus
Power CleanShoulders, Gluteus Maximus
Power SkipQuadriceps, Gluteus Maximus
Power SnatchShoulders, Gluteus Maximus
Prisoner Back ExtensionBack Extension Bench (Roman Chair) · Erector Spinae, Lower Back
Rack PullLower Back, Gluteus Maximus
Reverse HyperGluteus Maximus, Biceps Femoris
Reverse Hyperextension (Bodyweight)Hyperextension Bench · Lower Back, Gluteus Maximus
Reverse Hyperextension MachineExercise Machine · Lower Back, Gluteus Maximus
Romanian Deadlift (Single Leg)Barbell, Weight Plates · Lower Back, 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 · Shoulders, Gluteus Maximus
Sandbag Front SquatSandbag · Quadriceps, Gluteus Maximus
Sandbag GetupSandbag · Core, Shoulders
Sandbag Overhead SquatSandbag · Quadriceps, Gluteus Maximus
Sandbag Romanian DeadliftSandbag · Lower Back, Gluteus Maximus
Sandbag SnatchSandbag · Shoulders, Gluteus Maximus
Sandbag SquatSandbag · Quadriceps, Gluteus Maximus
Sandbag Zercher SquatSandbag · Quadriceps, Gluteus Maximus
Scissors JumpQuadriceps, Gluteus Maximus
Single Leg BoundQuadriceps, Gluteus Maximus
Sissy SquatQuadriceps, Gluteus Maximus
Skater JumpQuadriceps, Gluteus Maximus
Sled Bear CrawlSled · Gluteus Maximus, Quadriceps
Sled Drag (Backward)Sled · Gluteus Maximus, Quadriceps
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 Romanian DeadliftSmith Machine · Lower Back, Gluteus Maximus
Smith Machine Split SquatSmith Machine · Quadriceps, Gluteus Maximus
Smith Machine SquatSmith Machine · Quadriceps, Gluteus Maximus
Snatch (From Blocks)Shoulders, Gluteus Maximus
Snatch (Hang Power)Shoulders, Gluteus Maximus
Snatch (Muscle)Shoulders, Gluteus Maximus
Snatch (Power)Shoulders, Gluteus Maximus
Snatch (Split)Shoulders, Gluteus Maximus
Snatch (Squat)Quadriceps, Gluteus Maximus
Snatch BalanceShoulders, Gluteus Maximus
Snatch DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus
Snatch Grip DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus
Snatch Grip High PullForearm Flexors, Shoulders
Snatch PullShoulders, Gluteus Maximus
Snatch Pull (From Blocks)Shoulders, Gluteus Maximus
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 · Lower Back, Gluteus Maximus
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 JumpQuadriceps, Gluteus Maximus
TRX Bulgarian Split SquatTRX / Suspension Trainer · Quadriceps, 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 JumpQuadriceps, Gluteus Maximus
Woodchop (High to Low)Quadriceps, Gluteus Maximus
Woodchop (Kneeling)Quadriceps, Gluteus Maximus
Woodchop (Low to High)Quadriceps, Gluteus Maximus
Zercher SquatQuadriceps, Gluteus Maximus
Cardio
Battle Rope Jumping JacksBattle Ropes · Shoulders, Core
Jump Rope (Cardio)Jump Rope · Shoulders, Core
Jump Rope (Crossover)Jump Rope · Shoulders, Core
Jump Rope (Double Under)Jump Rope · Shoulders, Core
Jump Rope (High Knee)Jump Rope · Shoulders, Core
Jump Rope (Running)Jump Rope · Shoulders, Core
Jump Rope (Single Under)Jump Rope · Shoulders, Core
Jump Rope (Triple Under)Jump Rope · Shoulders, Core
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
Flexibility
Arm Swings (Horizontal)Gluteus Maximus, Biceps Femoris
Arm Swings (Vertical)Gluteus Maximus, Biceps Femoris
Leg Swings (Forward/Back)Gluteus Maximus, Biceps Femoris
Leg Swings (Side to Side)Gluteus Maximus, Biceps Femoris