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.
Machine Squats
Machine squat — fixed-path squat with shoulder pads, accessible heavy lower-body loading.
Foundation
Medicine Ball Heartbeat Squat
Squat with simultaneous medicine ball front-press and pull — adds shoulder and trunk demand to the …
Foundation
Medicine Ball Hip Hinge Toss
Explosive medicine ball toss from a hip-hinge — generates power from the hips, classic athletic-pow…
Intermediate
Medicine Ball Hip Thrusters
Hip thrust with a medicine ball loaded on the lower abdomen — accessible loaded hip extension.
Advanced
Medicine Ball Power Deck Squat
Roll-back-into-squat with overhead medicine ball press — combines deep squat, rolling, and pressing.
Foundation
Plank Leg Ups
A plank with alternating straight-leg lifts into hip extension, forcing the core to resist rotation…
Foundation
Plate Bridge Pullovers
A plate pullover held in a glute bridge, stretching and working the lats and chest while the glutes…
Intermediate
Plate Farmers Walk
A loaded carry holding a heavy plate in each hand, building grip, traps and a braced core while wal…
Foundation
Plate Lateral Lunge with Press
A lateral lunge combined with a plate press-out, training frontal-plane leg strength and the should…
Intermediate
Plate Lunges
A forward or reverse lunge holding a plate at the chest, building single-leg strength in the quads …
Foundation
Plate Squat Reach
A squat finished with an overhead plate reach, combining lower-body strength with shoulder mobility…
Foundation
Plate Squats
A goblet-style squat holding a plate at the chest, building the quads and glutes while the front lo…
Foundation
Plate Weighted Plank
A forearm plank with a plate on the back, increasing the anti-extension load so the core works hard…
Intermediate
Plate Woodchoppers
A plate woodchopper swinging the weight diagonally from high to low across the body, building rotat…
Foundation
RAM Alternating Dragon Squats
A cross-behind dragon squat alternating sides while holding the RAM, demanding single-leg strength,…
Advanced
RAM Alternating Lunges
Alternating forward or reverse lunges holding the RAM at the chest, building single-leg strength an…
Foundation
RAM Clean to Back Lunge
An explosive RAM clean chained into a reverse lunge — a full-body combo building power, single-leg …
Advanced
RAM Clean to Squat
A RAM clean flowing into a front squat — a powerful full-body combo linking explosive pulling with …
Advanced
RAM Deadlift to Clean
A RAM deadlift that transitions into an explosive clean — linking posterior-chain strength with ful…
Advanced
RAM Goblet Squat
A front-loaded squat holding the RAM at the chest, building the quads and glutes while reinforcing …
Foundation
RAM High Pulls
An explosive pull driving the RAM from the hips to chest height, building the upper back, traps and…
Intermediate
RAM Rotational Swings
Explosive swings of the RAM across the body, driven by the hips and trunk to train rotational power.
Intermediate
RAM Side to Side Split Jumps
Explosive split jumps shifting side to side while holding the RAM, training leg power, agility and …
Intermediate
RAM Side to Side Squat Press
A lateral squat shifting side to side combined with a RAM press — a full-body conditioning and stre…
Intermediate
RAM Snatch
An explosive pull driving the RAM from the floor or hips to overhead in one movement — full-body po…
Advanced
RAM Split Squat
A stationary split squat holding the RAM at the chest, building single-leg strength, balance and mo…
Foundation
RAM Split Squat Press
A split squat combined with a RAM press, training single-leg strength, balance and the shoulders to…
Intermediate
RAM Split Squat with Jump
An explosive jumping split squat holding the RAM, building single-leg power and conditioning.
Intermediate
Resistance Band Bulgarian Squats
Bulgarian split squat with band tension — adds variable resistance to the unilateral squat.
Intermediate
Resistance Band Lunge
Forward lunge with band tension at the shoulders — variable-resistance single-leg work.
Foundation
Resistance Band Squat
Bodyweight squat with band tension at shoulders — variable-resistance squat.
Foundation
Reverse Lunge to Knee Up
Reverse lunge with explosive knee drive at the top — combined single-leg strength with explosive hi…
Foundation
Sandbag Back Squats
Quad-dominant back squat with a sandbag racked across the traps, where the shifting filler forces t…
Intermediate
Sandbag Bear Hug Squats
Quad-focused squat hugging the sandbag to the chest, where the forward load forces the upper back a…
Foundation
Sandbag Clean and Press
Full-body power-endurance lift cleaning the sandbag from the floor to the chest, then pressing it o…
Advanced
Sandbag Deadlift
Hip-hinge deadlift lifting the sandbag off the floor, a forgiving entry point to the hinge that ham…
Foundation
Sandbag Duck Under Lunge
Deep loaded lunge where you sink low and pass the sandbag under the lead thigh, blending single-leg…
Intermediate
Sandbag Farmers Carry
Grip-and-posture loaded carry walking with a sandbag for time or distance, building forearm, trap a…
Foundation
Sandbag Farmers Walk Offset Carry
Single-side suitcase carry with the sandbag loaded on one hand, forcing the obliques and QL to resi…
Intermediate
Sandbag Forward Lunge
Quad-focused forward-stepping lunge holding the sandbag at the chest, returning to the start each r…
Foundation
Sandbag Front Squat
Quad-dominant front squat with the sandbag cradled across the chest and shoulders, where the front …
Intermediate
Sandbag Good Mornings
Hamstring-loading hip hinge with the sandbag braced on the upper back, bowing the torso toward para…
Foundation
Sandbag Hip Bridge
Glute-driven hip bridge with the sandbag across the hips, driving the hips to a hard lockout to iso…
Beginner
Sandbag Lunge
Quad-loading walking lunge carrying the sandbag, travelling forward step after step to build single…
Foundation
Sandbag Power Clean
A full-body sandbag power clean: explode the hips to launch the bag from the floor to a front-rack …
Advanced
Sandbag Press Out Squat
The quads drive this squat while the sandbag presses out front, the long lever forcing the core and…
Foundation
Sandbag Rotational Deadlift
A hamstring-driven deadlift that picks the sandbag up from an offset to one side, training the hing…
Intermediate
Sandbag Shouldering
A strongman staple: repeatedly heave the sandbag from the floor onto a shoulder, alternating sides,…
Advanced