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.
BOSU Lunge Skip
A driving lunge off the BOSU into an explosive knee-up skip, blending single-leg power with balance…
Intermediate
BOSU Popovers
An explosive lateral pop-over the BOSU, planting the hands on the dome and springing the feet from …
Advanced
BOSU Pushup with Leg Up
A BOSU push-up performed with one leg lifted, raising the chest and core demand while the glute hol…
Advanced
BOSU Reverse Diagonal Lunge
A reverse lunge stepping back on a diagonal off the BOSU, loading the glutes and quads while challe…
Advanced
BOSU Scorpion
A prone scorpion rotation over the BOSU, opening the hips and lower back by reaching one leg across…
Foundation
BOSU Side Plank with One Leg Up
A side plank on the BOSU with the top leg raised, holding lateral core tension while the glute medi…
Advanced
BOSU Single Leg Squat
A single-leg squat balanced on the BOSU dome, demanding quad and glute strength alongside serious a…
Advanced
BOSU Split Squat Over
A split squat staged across the BOSU so the lead leg drives through an unstable surface, hammering …
Intermediate
BOSU Squat
A bodyweight squat standing on the BOSU dome, building the quads and glutes while the unstable base…
Foundation
BOSU Squat Press
A thruster done standing on the flat side of the BOSU, chaining a squat into an overhead press on a…
Intermediate
BOSU Straddle Jump
An explosive jump that straddles in and out over the BOSU dome, training reactive leg power and lan…
Intermediate
BOSU Superman
A superman back extension draped over the BOSU, lifting the arms and legs to strengthen the spinal …
Beginner
BOSU Touch Downs
A single-leg reach-and-touch on the BOSU that builds hip strength, balance and control through a hi…
Foundation
BOSU Unilateral Bridge
A single-leg glute bridge with the foot or shoulders on the BOSU, isolating one glute while the cor…
Intermediate
BOSU Unstable Upchop
A diagonal up-chop performed while balancing on the BOSU, driving a weight from low hip to high ove…
Intermediate
BOSU Vertical Leap
A maximal vertical jump launched from the BOSU dome, training explosive power and the stability to …
Advanced
Box Depth Jumps
Drop from a box and immediately rebound into a maximum vertical jump — the gold-standard reactive-s…
Intermediate
Box Drop Squats
Step off a box and land in a deep squat — teaches eccentric absorption mechanics that translate to …
Beginner
Box Jumps
Vertical jump onto a box landing in a squat — the classic plyometric for explosive lower-body power.
Foundation
Box Shuffle
Lateral step-up and step-down sequence over a low box — a low-impact agility and conditioning drill…
Beginner
Box Step Up
Bodyweight step-up onto a sturdy box, alternating legs — fundamental single-leg strength and condit…
Foundation
Box Step Up
Bodyweight step-up onto a sturdy box, alternating legs — fundamental single-leg strength and condit…
Beginner
Box Toe Taps
Rapid alternating foot taps on a low box — a foot-speed and conditioning drill that hits the calves…
Beginner
Bridge
Supine glute bridge driving the hips up to a straight line from shoulders to knees — the bodyweight…
Foundation
Broad Jumps
Maximum horizontal jump with a soft two-foot landing — the foundational test of horizontal lower-bo…
Foundation
Bunny Hops (double leg pogo)
Rapid double-leg pogo hops staying on the balls of the feet — pure reactive-strength work for the A…
Foundation
Cable Kettlebell Pulls
Cable swing with a kettlebell handle — a hip-hinge power movement with the constant tension of a ca…
Foundation
Cable Single Leg Dead Lift
Single-leg cable Romanian deadlift — hip-hinge and balance challenge that exposes hamstring and glu…
Foundation
Chair Pose
The yoga utkatasana — an isometric squat hold with the arms reaching overhead that builds quad endu…
Beginner
Deep Squat
Static deep-squat hold or controlled deep-squat reps — fundamental hip mobility position that every…
Beginner
Donkey Kicks
Quadrupedal kick-back with the knee bent — direct glute-isolation work for hip extension, the class…
Beginner
Dumbbell Bulgarian Lunge
Rear-foot-elevated split squat with dumbbells — punishing single-leg quad and glute work, less stab…
Intermediate
Dumbbell Cossack Squat
Wide-stance lateral squat shifting weight side to side with a dumbbell at the chest — extreme adduc…
Intermediate
Dumbbell Curtsy Lunge
Diagonal-step backward lunge crossing behind the front leg — adds frontal-plane loading to a standa…
Intermediate
Dumbbell Deadlifts
A hip-hinge deadlift with a dumbbell in each hand — an accessible way to build the glutes, hamstrin…
Foundation
Dumbbell Donkey Kick
Quadrupedal donkey kick with a dumbbell tucked behind the working knee — loaded glute-isolation wor…
Beginner
Dumbbell Fire Hydrants
Quadrupedal hip abduction with a dumbbell tucked behind the knee — loaded glute medius work, named …
Beginner
Dumbbell Glute Bridge
Glute bridge with a dumbbell loaded on the hips — fundamental hip extension with progressive overlo…
Advanced
Dumbbell Goblet Squat
Single-dumbbell squat with the weight held vertically at the chest — the most accessible loaded squ…
Foundation
Dumbbell Hammer Lunge
Forward lunge with dumbbells held in a neutral (hammer) grip — easier on the shoulders than a barbe…
Foundation
Dumbbell Hang Power Clean
Dumbbell hang power clean — pull from hip-level to a quarter-squat catch, no full squat, the most a…
Advanced
Dumbbell Jump Squat
Squat-jump with dumbbells at the sides — adds load to a plyometric squat for explosive lower-body p…
Advanced
Dumbbell Lunge
Standard forward lunge with dumbbells at the sides — the foundational loaded single-leg lift, acces…
Foundation
Dumbbell Lunge Step Up
Step-up onto a box combined with a reverse lunge — adds vertical and horizontal demand to a single-…
Intermediate
Dumbbell Muscle Clean
Strict dumbbell pull to the shoulders with no drop under — slower and harder than a power clean, bu…
Advanced
Dumbbell Power Clean
Dumbbell power clean from the floor — explosive pull catching the dumbbells on the shoulders in a q…
Advanced
Dumbbell Reverse Lunge
Backward-stepping dumbbell lunge — gentler on the knees than forward lunges, loaded by dumbbells at…
Intermediate
Dumbbell Romanian Deadlift
Dumbbell Romanian deadlift — hip-hinge loading the hamstrings and glutes, the foundational hinge pa…
Foundation