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.
Dumbbell Scissors Jump
An explosive split-stance jump that scissors the legs in mid-air while holding dumbbells, training …
Intermediate
Dumbbell Side Lunge
Lateral lunge with a dumbbell in each hand — hammers the working-side quad and glute while stretchi…
Intermediate
Dumbbell Single Arm Deadlift
A hip-hinge deadlift holding one dumbbell, adding an anti-rotation core demand to the hamstring and…
Foundation
Dumbbell Single Arm Hang Power Clean
Single-arm hang power clean — explosive hip pull from hang to shoulder catch, with brutal anti-rota…
Advanced
Dumbbell Single Arm Muscle Clean
Strict single-arm pull to shoulder with no drop under — slower than a power clean, builds the third…
Advanced
Dumbbell Single Arm Power Clean
Single-arm dumbbell power clean from floor — explosive pull to shoulder catch, brutal anti-rotation…
Advanced
Dumbbell Single Arm Split Clean
Single-arm dumbbell clean dropping into a split stance — asymmetric Olympic-style lift for athletes…
Advanced
Dumbbell Single Arm Squat Clean
Single-arm dumbbell squat clean — pull from floor and drop into a full front squat catch, the most …
Advanced
Dumbbell Single Leg Deadlift
Single-leg Romanian deadlift with a dumbbell in the opposite hand — extreme balance, hip-control, a…
Intermediate
Dumbbell Skaters
Lateral skating bounds holding dumbbells, training side-to-side power, single-leg control and a car…
Beginner
Dumbbell Split Clean
Two-dumbbell clean dropping into a split stance catch — bilateral pull with asymmetric landing for …
Advanced
Dumbbell Split Squat
Stationary split-stance squat with dumbbells — fundamental single-leg pattern, foundational for lun…
Intermediate
Dumbbell Squat
Standard dumbbell squat with weights at the sides — accessible loaded squat, scales linearly with d…
Foundation
Dumbbell Squat Clean
Two-dumbbell clean from the floor with full squat catch — the most loadable Olympic-style dumbbell …
Advanced
Dumbbell Step Up
Loaded step-up with dumbbells at the sides — fundamental single-leg strength and conditioning, scal…
Foundation
Dumbbell Sumo Squat
Wide-stance dumbbell squat holding a single dumbbell vertically between the legs — emphasizes adduc…
Foundation
Dumbbell Walking Lunge
Forward-stepping walking lunge with dumbbells — covers ground while loading single-leg strength, co…
Intermediate
Frankenstein Walk
Forward walk with straight-leg high kicks — dynamic hamstring stretch combined with light cardio.
Beginner
Frog Hops
Wide-stance squat-jump forward — explosive lower-body conditioning with every rep landing in a deep…
Foundation
Hawaiian Jumps
Lateral jump with hip rotation — combined plyometric and rotational athletic movement.
Foundation
Horse Walk
Wide-squat lateral walk — sustained quad and hip endurance with the wide stance loading the adducto…
Beginner
Kettlebell Dead Lift
Single-kettlebell deadlift with the bell between the feet — foundational hinge pattern, accessible …
Foundation
Kettlebell Double Dead Clean
Two-kettlebell clean from a dead start on the floor — strict pulls, no continuous swinging, brutal …
Advanced
Kettlebell Double Hang Cleans
Two-kettlebell clean from the hang — explosive hip drive launches both bells to the front rack, dem…
Advanced
Kettlebell Double Muscle Clean
Strict two-kettlebell pull to the rack with no drop under, no knee re-bend — slow and brutally dema…
Advanced
Kettlebell Double Power Cleans
Two-kettlebell power clean from the floor — explosive pull with quarter-squat catch, the loadable b…
Advanced
Kettlebell Double Squat Cleans
Two-kettlebell clean with full front-squat catch — the most loadable bilateral kettlebell clean, de…
Advanced
Kettlebell Figure 8s
Pass a kettlebell between the legs in a figure-8 — coordination, grip, and trunk-control conditioni…
Foundation
Kettlebell Goblet Squats
Kettlebell goblet squat with the bell held by the horns at the chest — accessible loaded squat, nat…
Intermediate
Kettlebell Good Mornings
Hip-hinge with a kettlebell at chest or behind the neck — direct hamstring and lower-back work.
Foundation
Kettlebell Jump Squats
Goblet-position kettlebell jump squat — explosive lower-body power with the constant-tension front-…
Advanced
Kettlebell Lunge
Forward kettlebell lunge — accessible single-leg strength work, dumbbell or chest-loaded options.
Intermediate
Kettlebell Lunge Step Up
Step-up onto a box combined with a reverse lunge — kettlebell version of the dual-position single-l…
Intermediate
Kettlebell One Arm Dead Clean
Single-kettlebell dead clean — pull from floor to rack, return to floor between reps, no swinging.
Intermediate
Kettlebell One Arm Hang Clean
Single-kettlebell hang clean — hip-driven pull from hip level to the front rack, foundational unila…
Intermediate
Kettlebell One Arm Muscle Clean
Strict single-kettlebell pull to rack — slow and demanding, builds the third pull unilaterally.
Intermediate
Kettlebell One Arm Power Clean
Single-kettlebell power clean from floor — explosive pull with quarter-squat catch, brutal anti-rot…
Intermediate
Kettlebell One Arm Squat Clean
Single-kettlebell squat clean — pull from floor with full front-squat catch, brutal asymmetric fron…
Advanced
Kettlebell Piston Single Leg Squats
Single-leg squat (pistol) with a kettlebell in the rack — extreme unilateral lower-body strength.
Elite
Kettlebell Side Lunge
Lateral kettlebell lunge — frontal-plane lower-body work with adductor stretch on the straight leg.
Intermediate
Kettlebell Single Arm Deadlift
A hip-hinge deadlift with a single kettlebell, training the posterior chain while resisting rotatio…
Foundation
Kettlebell Single Leg Dead Lift
Single-leg kettlebell Romanian deadlift — extreme balance, unilateral hip-extension, and trunk-cont…
Intermediate
Kettlebell Suitcase Deadlift
Single-side kettlebell deadlift — extreme anti-lateral-flexion demand from the asymmetric loading.
Intermediate
Lateral Lunge
Lateral lunge stepping out wide — frontal-plane lower-body work with adductor stretch on the straig…
Beginner
Lunges
Standard bodyweight lunge — fundamental single-leg pattern, accessible to everyone, foundation for …
Beginner
Lunge Step Up
Step-up onto a box combined with a reverse lunge on the same side — bodyweight version of the dual-…
Foundation
Mace Barbarian Squats
The quads and glutes drive a squat while the shoulders and core hold a steel mace tight at the ches…
Foundation
Machine Leg Press
Seated machine leg press — heavy bilateral leg loading without spinal compression, accessible for h…
Foundation