149 exercises
Glutes exercises
The glutes extend and rotate the hip, and they’re the biggest muscle group in the body. Hip thrusts, squats, lunges and hinges all train them.
- Hip thrusts and bridges load the glutes at full hip extension.
- Deep squats and lunges train them in a stretched position.
- Abduction work targets the glute medius.
Best glutes exercises
Barbell Deadlift
barbell
Barbell Lunge
barbell
Cable Deadlift
cable
Dumbbell Deadlift
dumbbell
Dumbbell Lunge
dumbbell
Dumbbell Squat
dumbbell
Lever Deadlift
leverage machine
Barbell Front Squat
barbell
- Barbell Full Squat
- Barbell Hack Squat
- Barbell Jefferson Squat
- Barbell Jump Squat
- Barbell Lateral Lunge
- Barbell Rear Lunge
- Barbell Romanian Deadlift
- Barbell Speed Squat
- Barbell Sumo Deadlift
- Barbell Zercher Squat
- Dumbbell Bench Squat
- Dumbbell Plyo Squat
- Dumbbell Rear Lunge
- Dumbbell Romanian Deadlift
- Barbell Clean-Grip Front Squat
- Barbell Front Chest Squat
- Barbell Full Zercher Squat
- Barbell High Bar Squat
- Barbell Low Bar Squat
- Barbell Narrow Stance Squat
- Barbell Single Leg Deadlift
- Dumbbell Contralateral Forward Lunge
- Dumbbell Single Leg Deadlift
- Dumbbell Single Leg Squat
- Dumbbell Stiff Leg Deadlift
- Dumbbell Straight Leg Deadlift
- Barbell Full Squat (Back Pov)
- Barbell Full Squat (Side Pov)
- Barbell One Arm Side Deadlift
- Barbell Rear Lunge V. 2
- Dumbbell Single Leg Deadlift With Stepbox Support
- Band Squat
- Curtsey Squat
- Frankenstein Squat
- Jump Squat
- Smith Deadlift
- Smith Squat
- Walking Lunge
- Weighted Squat
- Band Squat Row
- Forward Lunge (Male)
- Kettlebell Front Squat
- Kettlebell Goblet Squat
- Kettlebell Pistol Squat
- Kneeling Jump Squat
- Lunge With Jump
- One Leg Squat
- Sled Hack Squat
- Sled Lying Squat
- Smith Full Squat
- Smith Hack Squat
- Smith Sprint Lunge
- Smith Sumo Squat
- Trap Bar Deadlift
- Weighted Stretch Lunge
- Band Stiff Leg Deadlift
- Bodyweight Drop Jump Squat
- Jump Squat V. 2
- Kettlebell Lunge Pass Through
- Potty Squat With Support
- Sled Closer Hack Squat
- Smith Low Bar Squat
- Weighted Cossack Squats (Male)
- Weighted Lunge With Swing
- Single Leg Squat (Pistol) Male
- Smith Front Squat (Clean Grip)
- Barbell Step-Up
- Dumbbell Clean
- Dumbbell Step-Up
- Band Straight Back Stiff Leg Deadlift
- Kettlebell Turkish Get Up (Squat Style)
- Barbell Glute Bridge
- Barbell Rack Pull
- Lever Reverse Hyperextension
- Resistance Band Hip Thrusts On Knees (Female)
- Barbell Seated Good Morning
- Cable Standing Hip Extension
- Dumbbell One Arm Snatch
- Dumbbell Sumo Pull Through
- Lever Seated Good Morning
- Lever Seated Hip Abduction
- Exercise Ball One Legged Diagonal Kick Hamstring Curl
- Barbell Lying Lifting (On Hip)
- Barbell Stiff Leg Good Morning
- Cable Pull Through (With Rope)
- Lever Hip Extension V. 2
- Lever Horizontal One Leg Press
- Barbell Glute Bridge Two Legs On Bench (Male)
- Band Step-Up
- Flutter Kicks
- Kettlebell Swing
- Monster Walk
- Pike-To-Cobra Push-Up
- Tire Flip
- Band Hip Lift
- Band Pull Through
- Bench Hip Extension
- Glute Bridge March
- Iron Cross Stretch
- March Sit (Wall)
- Rear Decline Bridge
- Rocking Frog Stretch
- Roller Hip Stretch
- Seated Glute Stretch
- Seated Piriformis Stretch
- Side Hip Abduction
- Smith Leg Press
- Twist Hip Lift
- Assisted Lying Glutes Stretch
- Band Bent-Over Hip Extension
- Basic Toe Touch (Male)
- Hug Knees To Chest
- Outside Leg Kick Push-Up
- Pelvic Tilt Into Bridge
- Push-Up Inside Leg Kick
- Roller Hip Lat Stretch
- Side Bridge Hip Abduction
- Sled 45° Leg Press
- Spider Crawl Push Up
- Band Lying Hip Internal Rotation
- Band Seated Hip Internal Rotation
- Bent Knee Lying Twist (Male)
- Exercise Ball Hip Flexor Stretch
- Low Glute Bridge On Floor
- Resistance Band Seated Hip Abduction
- Reverse Hyper On Flat Bench
- Sled 45° Leg Wide Press
- Smith Bent Knee Good Morning
- Straight Leg Outer Hip Abductor
- Swimmer Kicks V. 2 (Male)
- Arms Apart Circular Toe Touch (Male)
- Assisted Lying Gluteus And Piriformis Stretch
- Hands Clasped Circular Toe Touch (Male)
- Reverse Hyper Extension (On Stability Ball)
- Single Leg Bridge With Outstretched Leg
- Sled 45 Degrees One Leg Press
- Sled 45° Leg Press (Back Pov)
- Sled 45° Leg Press (Side Pov)
- Glute Bridge Two Legs On Bench (Male)
- Hands Reversed Clasped Circular Toe Touch (Male)
- Exercise Ball One Leg Prone Lower Body Rotation
Programs that train your glutes
Beginner
Yoga Foundations (3-Day)
Three sessions per week: full-body flexibility and mobility. Stretches for hips, back, legs and shoulders. Ideal for beginners or as recovery alongside strength training.
3× per week
Beginner
Morning Yoga & Stretch (4-Day)
Four short sessions per week: focus on waking up the body and improving mobility. Great before work or on rest days.
4× per week
Intermediate
Flexibility & Balance (3-Day)
Three sessions per week focused on flexibility and stability. Suitable for all levels; hold stretches for 20–45 seconds and breathe steadily.
3× per week
Workouts
Beginner
Yoga Flow – Hips & Lower Back
Hips, glutes and lower back. Hold each stretch 30–45 seconds and breathe steadily.
5 exercises
Beginner
Yoga Flow – Upper Body & Spine
Back, chest and shoulders. Ideal after desk work or upper-body training.
4 exercises
Beginner
Full Body Stretch
One session hitting major muscle groups. Good as warm-up, cool-down or standalone flexibility day.
6 exercises
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