Glutes Exercises
Browse illustrated glutes exercises. Every movement is shown with a picture, the muscles it works, the equipment you need, and how to perform it. Filter further by equipment or level once you find the muscle group you want to train.
Showing 48 of 220 glutes exercises.
Alternate Lunge Jumpers
Explosive jumping lunge with mid-air leg switch — a conditioning staple that hammers the quads and …
Intermediate
Ballet Ice Skaters
Lateral skating bound from foot to foot — a low-impact conditioning drill that builds single-leg po…
Beginner
Barbell Back Squats
The cornerstone barbell squat — high-bar or low-bar back placement, knees and hips flexing together…
Intermediate
Barbell Bulgarian Split Squat
Loaded rear-foot-elevated split squat with the barbell on the back — punishing single-leg quad and …
Advanced
Barbell Clean and Jerk
The full two-part Olympic lift: explode the bar to the shoulders, then drive it overhead — the gold…
Elite
Barbell Deadlift
The conventional barbell deadlift — pull a loaded bar from the floor to lockout, hips and shoulders…
Intermediate
Barbell Front Squat
Front-rack barbell squat with the bar across the shoulders — demands an upright torso, brutal for t…
Intermediate
Barbell Good Morning
Hip-hinge with a barbell on the back — direct work for the hamstrings, glutes, and spinal erectors.…
Foundation
Barbell Hang Power Clean
Hip-driven pull from the hang to a high front-rack catch in a quarter-squat — power above parallel,…
Elite
Barbell High Pull
An explosive pull that drives the barbell from the hips to chest height, building traps, upper back…
Intermediate
Barbell Hip Thrusters
Loaded barbell hip thrust — the most direct heavy-load exercise for the glutes, with hip extension …
Advanced
Barbell Landmine Roman Dead Lift
Hinge with a landmine barbell held at chest — the angled load path makes this a forgiving introduct…
Intermediate
Barbell Landmine Squat
Goblet-style squat holding the end of a landmine bar at chest height — the angled path keeps the to…
Advanced
Barbell Muscle Clean
Strict pull from hang or floor to the front rack with no drop under the bar — slower, more honest, …
Elite
Barbell Muscle Snatch
A snatch taken to overhead with no re-bend of the knees, building pulling power, turnover speed and…
Advanced
Barbell Power Clean
Olympic clean from the floor with a high front-rack catch in a quarter-squat — the classic athletic…
Elite
Barbell Power Snatch
A snatch caught above a quarter-squat, prioritising bar speed and explosive power over the depth of…
Elite
Barbell Rack Pull
A partial deadlift from pins set near knee height, overloading the lockout and the posterior chain …
Intermediate
Barbell Reverse Lunge
Backward-stepping lunge with a barbell on the back — generally easier on the knees than forward lun…
Advanced
Barbell Romanian Deadlift
A hip-hinge from the top down that loads the hamstrings and glutes through a deep stretch while the…
Intermediate
Barbell Single Leg Hip Thrust
Loaded single-leg hip thrust — exposes side-to-side glute strength differences and builds heavy hip…
Intermediate
Barbell Snatch Grip Deadlift
A deadlift pulled with a wide snatch grip, increasing the range and hammering the upper back, traps…
Advanced
Barbell Split Clean
A clean received in a split stance rather than a squat — an old-school variation that suits limited…
Elite
Barbell Split Jerk
The heaviest overhead lift — drive the bar up and split the feet to receive it locked overhead in a…
Elite
Barbell Split Snatch
A snatch received in a split stance instead of an overhead squat — a classic style for limited squa…
Elite
Barbell Squat Clean
Full Olympic squat clean — bar from floor to front rack with a deep squat catch, the most loadable …
Elite
Barbell Squat Jerk
An advanced jerk caught in a deep overhead squat — maximal mobility and overhead stability required.
Elite
Barbell Squat Snatch
The full competition snatch — pull the bar from floor to overhead and receive it in a deep overhead…
Elite
Barbell Stiff-Leg Deadlift
A deadlift with near-straight legs that maximises hamstring stretch and posterior-chain tension fro…
Intermediate
Barbell Sumo Deadlift
Wide-stance deadlift with the hands inside the legs — shorter pull, more quad and adductor involvem…
Intermediate
Barbell Sumo Squat
Wide-stance back squat with toes turned out — emphasizes the adductors and glutes through a more ab…
Intermediate
Barbell Thruster
A front squat flowing straight into an overhead press — a brutally efficient full-body builder and …
Advanced
Barbell Zercher Squat
Squat with a barbell held in the crooks of the elbows — brutally upright torso position, devastatin…
Advanced
Barbell Zombie Squats
Front squat with the arms held straight forward and the bar balanced on the shoulders — no hands on…
Advanced
Battle Ropes Jump Squat Waves
A relentless cardio drill pairing continuous rope waves with repeated jump squats so the legs, lung…
Intermediate
Battle Ropes Kneeling to Standing Waves
The shoulders keep the waves alive while you transition down to kneeling and back up, adding a leg …
Intermediate
Battle Ropes Reverse Lunge
Alternating reverse lunges driven by the quads and glutes while the shoulders keep the ropes waving…
Intermediate
Battle Ropes Side Lunge Waves
Lateral lunges side to side that load the quads and adductors while the shoulders keep the ropes wa…
Intermediate
Battle Ropes Side to Side Jumps
Lateral skater hops side to side while the ropes keep moving, blending explosive frontal-plane powe…
Intermediate
Battle Ropes Split Jack Waves
Scissor jumps switching the lead foot while the ropes keep waving, a high-tempo split-stance drill …
Intermediate
Battle Ropes Squat Waves
The shoulders keep the waves alive while you hold or pulse a squat, adding a steady quad and glute …
Foundation
Battle Ropes Thrusters
A rope thruster chaining a squat into an overhead rope drive, linking the quads and glutes to the s…
Intermediate
Body Weight Squats
Unloaded bodyweight squat — the fundamental human movement pattern that builds quad and hip mobilit…
Beginner
BOSU Bird Dog
A bird dog with hands or knees on the BOSU dome, training the core to resist rotation while the opp…
Foundation
BOSU Chest Press with Weights
A dumbbell chest press performed with the upper back on the BOSU dome, building the chest while the…
Intermediate
BOSU Froggers
An explosive frogger, hopping the feet from a plank up toward the hands on the BOSU, blending cardi…
Intermediate
BOSU Lateral Lunge
A side lunge stepping onto or off the BOSU dome, loading the quads and glutes through the frontal p…
Intermediate
BOSU Lunge
A forward or reverse lunge with one foot on the BOSU dome, building single-leg strength while the u…
Intermediate