Glutes Exercises

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These are the 16 glutes exercises in our library. Each one includes the correct technique, the muscles it works and alternatives if you lack the equipment. You can generate a free routine that includes them based on your level and goal.

Which muscles you train with Glutes

The gluteus maximus is the body's most powerful hip extensor, while the medius and minimus stabilise the pelvis and abduct the hip. Horizontal hip-thrust movements (hip thrust, glute bridge) work it maximally in a shortened position, while deep squats and deadlifts load it in a stretch. Abduction work covers the gluteus medius, key for knee stability.

The 16 Glutes exercises

• Hip abduction machine
• Seated hip abduction
• B-stance hip thrust
• Cable pull-through
• Cable hip extension
• Frog pump
• Hip thrust
• Banded hip thrust
• Paused hip thrust
• Kettlebell swing
• Cable glute kickback
• Machine glute kickback
• Sumo deadlift
• Sumo goblet squat
• X-band walk
• Dumbbell lunge

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• Biceps
• Quads
• Back
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• Hamstrings
• Lower back
• Calves
• Chest
• Traps
• Triceps

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