Explore glute exercises using body weight, dumbbells, barbells, cables, and bands, with practical tips for technique and progressive training.
Explore glute exercises with practical guidance on hip extension, lower-body control, and using equipment effectively.
This category includes movements where the glutes contribute to hip extension, leg drive, or pelvic stability, including hip thrusts, squats, lunges, step-ups, and cable or band variations. Exercises may use body weight, dumbbells, barbells, machines, cables, or resistance bands. The training emphasis changes with posture, range of motion, loading, and tempo.
Select a variation that matches your experience and equipment. Keep your trunk controlled, let the hips and knees track smoothly, and use a deliberate range of motion. Increase resistance gradually and stop if you feel sharp or persistent pain; consult a qualified trainer when technique is unclear.
728 exercises
Glutes Clear filter
Diagonal Jumps are a dynamic exercise that helps improve your coordination, speed, and strength. This exercise is unique because it challenges both your lower and upper body while also working on your explosiveness and stability. Execution: Begin in a standing position with your feet hip-width a
Would you like to add an exercise to your routine that targets both your core and glutes? Try Diagonal Leg Lifts. This exercise is unique because it not only focuses on strengthening your glutes but also improves core stability through the diagonal movement. Execution Start on your hands and kne
The Diagonal Lunge is a dynamic exercise that focuses on improving your flexibility, balance, and strength. Its unique movement engages multiple muscle groups simultaneously, making this exercise an efficient addition to any workout routine. Execution Begin in a standing position with your feet
The dirty dog or fire hydrant is an exercise for the gluteal muscles. All three gluteal muscles are engaged for abduction of the legs (moving them outward from the midline). In addition to the gluteus maximus, medius, and minimus, the tensor fasciae latae is also engaged. This muscle on the outside
The Donkey Calf Raise is an effective exercise aimed at strengthening and developing the calf muscles. This exercise is distinguished by its unique position and the way it isolates the calf muscles, leading to more targeted muscle growth and strength. Execution Find an elevated platform on which
Donkey Kicks are a fantastic exercise for strengthening and shaping your glutes. This exercise not only helps build muscle mass, but also improves your posture and can contribute to better performance in other physical activities. Execution Start on your hands and knees with your hands directly
If you're looking for an effective way to strengthen your glutes, Donkey Kicks are an excellent choice. This exercise, which gets its name from the kicking motion resembling that of a donkey, is not only simple to perform but also offers unique benefits for firming and shaping your buttocks. Execut
Donkey kicks are an effective exercise for strengthening and toning your glutes. This exercise also helps improve core and hip stability. Execution Start on your hands and knees on a mat, with your knees under your hips and your hands under your shoulders. Engage your abdominal muscles to keep
If you are looking for an effective way to strengthen your glutes without needing weights, Donkey Kicks are the perfect exercise for you. This exercise not only helps build muscle in your glutes, but also improves your core stability and balance. Execution Begin on your hands and knees in a tabl
The Double Jump Squat is a dynamic exercise that combines strength, explosiveness, and endurance. By integrating two jumps into one squat movement, you not only increase the intensity of the traditional squat but also improve your coordination and balance. Execution Begin in a standing position
Looking for an exercise that improves both your strength and coordination? Try the Double Punch Front Leg Lift. This dynamic movement combines a leg lift with a double punching motion, training both your lower and upper body. It is an excellent way to raise your heart rate while working on balance a
The Downward Dog to Child’s Pose exercise is a calming combination that brings together the benefits of Downward-Facing Dog and Child’s Pose. This exercise helps stretch the back, shoulders, and hamstrings while also providing a moment of rest and recovery during your workout. Execution Begin in
The Dumbbell Bar Grip Sumo Squat is a powerful exercise that targets strengthening your lower body, with a particular focus on your quadriceps, hamstrings, glutes, and calves. This variation of the traditional squat has you work with a wider stance and a dumbbell as resistance, creating a unique cha
The Dumbbell Bench Squat is a powerful exercise that can significantly improve the strength and stability of your lower body. Using dumbbells increases the intensity of the traditional squat while also working on your balance and coordination. Execution Find a flat bench and place it behind you.
The Dumbbell Bulgarian Box Split Squat is a powerful exercise that targets the lower body, with a particular focus on the quadriceps, hamstrings, and glutes. This variation of the traditional split squat adds an extra dimension by placing the rear leg on an elevated surface, allowing for a deeper sq
The Dumbbell Bulgarian Split Squat is a powerful exercise that targets the lower body, with a unique twist compared to the traditional squat. By placing one leg on an elevated surface behind you, the focus shifts to the front leg, providing a more intense workout for the glutes and leg muscles. Exe
The Dumbbell Burpee is a dynamic exercise that combines strength, endurance, and explosiveness. Adding dumbbells to the traditional burpee increases the intensity and challenge, leading to improved muscular strength and cardiovascular fitness. Execution Begin standing with your feet shoulder-wid
The Dumbbell Cossack Squat is a dynamic exercise that combines flexibility, strength, and balance. This dumbbell variation adds an extra challenge to your lower-body workout while also engaging your core and stabilizers. Execution Begin by holding a dumbbell in each hand at your sides. Stand w
The Dumbbell Crawl is a dynamic exercise that not only builds strength but also improves coordination and stability. By combining movement and lifting, it offers a unique challenge that engages both your upper and lower body. Execution Start in a push-up position with a dumbbell in each hand.
If you're looking for a dynamic exercise that challenges both your lower body and balance, the Dumbbell Curtsy Lunge is an excellent choice. This exercise adds an elegant twist to the traditional lunge, training not only your legs and glutes but also improving your core stability. Execution Begi
The deadlift is also known as the king of all exercises. Looking at the list of muscles involved above, you can infer why. The calf muscles bring the lower legs, which extend forward, back into alignment above the ankles when you stand up and also provide stability throughout the entire movement. T
The Dumbbell Deadlift is a powerful exercise that targets strengthening your lower body and improving your overall strength. This exercise offers an excellent way to train your hamstrings, glutes, and lower back while also improving your core stability. Execution Place your feet hip-width apar
The Dumbbell Farmers Walk is a simple yet effective strength exercise that helps improve your grip strength, balance, and overall body strength. It simulates carrying heavy loads over a certain distance, which is particularly practical for everyday activities. Execution Hold a dumbbell in each
Learn the dumbbell forward lunge: step forward, lower with control and return to standing while training your legs and glutes.