Exercise library
Glute exercises
Your glutes are the biggest muscles in your body: they straighten the hip (standing up from a squat, the top of a hip thrust) and move the leg out to the side (the upper glutes). Heavy hip thrusts, hinges, squats and lunges build them; abduction work adds the upper glutes.
45 exercises
Strength 19
Goblet SquatQuads, glutes · Dumbbells
Barbell Back SquatQuads, glutes · Gym
Leg PressQuads, glutes · Gym- Bulgarian Split SquatGlutes, quads · No equipment
Reverse LungeGlutes, quads · No equipment
Romanian DeadliftHamstrings, glutes · Gym
Dumbbell RDLHamstrings, glutes · Dumbbells
Dumbbell Sumo SquatUpper glutes, inner thighs, quads · Dumbbells- Barbell Hip ThrustGlutes, hamstrings · Gym
- Single-Leg Glute BridgeGlutes, hamstrings · No equipment
- 45° Back Extension (glutes)Glutes, hamstrings · Gym
- Cable Glute KickbackGlutes · Gym
- Hip Abduction MachineUpper glutes · Gym
- Standing Cable Hip AbductionUpper glutes · Gym
Walking LungeGlutes, quads, hamstrings · Dumbbells
Dumbbell Step-UpGlutes, quads · Dumbbells- Cable Pull-ThroughGlutes, hamstrings · Gym
Glute BridgeGlutes, hamstrings · No equipment
Bodyweight SquatQuads, glutes · No equipment
Cardio 3
Yoga 11
- Warrior IQuads, glutes · No equipment
- Warrior IIQuads, inner thighs, glutes · No equipment
- Chair PoseQuads, glutes · No equipment
- Tree PoseGlutes, calves, abs · No equipment
- Low LungeQuads, glutes · No equipment
- Pigeon PoseGlutes · No equipment
Bridge PoseGlutes, hamstrings · No equipment- Cobra PoseBack, glutes · No equipment
- Warrior IIIGlutes, hamstrings, abs · No equipment
- Garland Pose (Yogi Squat)Inner thighs, glutes · No equipment
- Happy BabyInner thighs, glutes · No equipment
Pilates 8
- SwimmingBack, glutes · No equipment
- Side-Lying Leg LiftsUpper glutes, glutes · No equipment
- Shoulder Bridge with Leg LiftGlutes, hamstrings · No equipment
- Plank Leg LiftAbs, glutes · No equipment
- ClamshellUpper glutes · No equipment
- Wall SitQuads, glutes · No equipment
- Wall BridgeGlutes, hamstrings · No equipment
- Standing Wall KickbackGlutes · No equipment
Stretching 4
Programs that train the glutes most
- Glute Builder Heavy thrusts, deep squats, real glute growth.
- 28-Day Wall Pilates Four weeks of beginner pilates with a wall for support: core, glutes and posture in 25 minutes.
- Swimsuit Model Lean and toned: glutes, a flat waist and great posture
- Yoga Flow Strength, balance and calm in 45 minutes