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 28 of 220 glutes exercises.
Sandbag Shoulder Squat
A squat with the sandbag loaded on one shoulder, the offset weight forcing the trunk to resist tipp…
Intermediate
Sandbag Shoulder Swing
A full-body sandbag swing that heaves the bag low between the legs up and across onto a shoulder in…
Advanced
Sandbag Single Leg Deadlift
A single-leg RDL with the sandbag, hinging over the planted leg while the free leg extends behind f…
Intermediate
Sandbag Throws
Explosive sandbag throws — over a shoulder, forward, or overhead-to-ground — releasing the load eac…
Advanced
Sandbag Thrusters
A sandbag thruster: drop into a front squat and drive straight up into an overhead press in one con…
Intermediate
Sandbag Zercher Squat
A squat cradling the sandbag in the crooks of both elbows, the Zercher hold forcing an upright tors…
Intermediate
Shrimp Jumps
Single-leg jump holding the opposite foot behind — extreme single-leg power and balance work.
Foundation
Single Leg Deadlift to Knee Up
Single-leg deadlift returning to standing with explosive knee drive — combined hinge and power.
Foundation
Single Leg Squats
Bodyweight pistol squat — single-leg full squat, the apex of bodyweight lower-body strength.
Advanced
Squat Jacks
A squatting jumping jack that jumps the feet out into a squat and back together, training the quads…
Foundation
Stability Ball Butt Buster
Prone glute lift over a stability ball — direct glute work in the unique prone-on-ball position.
Foundation
Stability Ball Glute Bridge
Glute bridge with heels on a stability ball — adds balance demand to the bridge.
Advanced
Stability Ball Single Leg Squat
Single-leg squat with the back foot on a stability ball — extreme balance and unilateral leg work.
Elite
Stability Ball Wall Squats
Wall squat with a stability ball at the lower back — combined squat with the rolling-back support.
Intermediate
Suspension Glute Bridge
TRX glute bridge with heels in straps — combined hamstring and glute work with instability demand.
Advanced
Suspension Lunge
TRX rear-foot-elevated lunge — single-leg work with the back foot in suspension straps.
Intermediate
Suspension Single Leg Squat
TRX-supported single-leg squat — pistol squat with handle assistance for balance.
Elite
Suspension Squat Jumps
TRX-supported squat jumps — explosive lower-body work with handle assistance for balance and depth.
Advanced
Suspension Starter Sprints (knee driver)
TRX-suspended sprint-start drill — explosive single-leg knee drive in a sprinter's stance.
Intermediate
Vibration Plate Deadlift
Deadlift on a vibration plate — adds nervous-system stimulus to the standard deadlift.
Foundation
Vibration Plate Dumbbell Squat
Dumbbell squat on a vibration plate — adds nervous-system stimulus to the standard loaded squat.
Intermediate
Vibration Plate Good Morning
Good morning on a vibration plate — adds nervous-system stimulus to the hip-hinge.
Beginner
Vibration Plate Hip Thrusters
Hip thrust with the upper back on a vibration plate — vibration adds neuromuscular stimulus to the …
Advanced
Vibration Plate Kettlebell Suitcase Deadlift
Suitcase deadlift on a vibration plate — adds anti-lateral-flexion demand and vibration stimulus.
Advanced
Vibration Plate Lunge
Forward lunge on a vibration plate — adds nervous-system stimulus to the standard lunge.
Foundation
Vibration Plate Medicine Ball Squat
Medicine ball goblet squat on a vibration plate — combined chest-loaded squat with vibration stimul…
Intermediate
Vibration Plate Single Leg Squat
Single-leg squat on a vibration plate — extreme balance, single-leg strength, and neuromuscular sti…
Elite