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
The Barbell One-Leg Hip Thrust is a powerful exercise aimed at strengthening your glutes and hamstrings. This exercise offers a unique challenge because it requires balance and stability while using one leg to perform the movement. Execution Find a flat bench and place a barbell on the floor in
If you're looking for an exercise that challenges both your strength and coordination, Barbell Overhead Lunges are an excellent choice. This dynamic movement combines the challenge of balancing a barbell overhead with the functional movement of lunges, resulting in a full-body workout with a focus o
The Barbell Overhead Squat is a challenging exercise that tests not only your strength, but also your mobility and stability. It is a fantastic way to engage multiple muscle groups simultaneously while also working on your coordination and balance. Execution Begin by placing the barbell on a squ
Barbell Pause Lunges are a dynamic exercise that combines strength, balance, and endurance. By pausing at the lowest point of the lunge, you increase the intensity and focus on muscle contraction, which leads to improved strength and muscle definition. Execution Begin by placing a barbell on you
The Barbell Power Clean From Blocks is a dynamic exercise that targets explosive strength and speed. This variation of the traditional power clean reduces the distance the barbell travels, allowing you to focus on the explosive part of the lift. It is an excellent way to improve overall athletic per
The Barbell Power Jerk is a dynamic exercise that combines strength, speed, and coordination. It is an excellent way to increase your explosive power and improve your overall athletic performance. Execution Begin with the barbell at shoulder height, with your hands slightly wider than shoulder-w
The Barbell Power Snatch is a dynamic compound exercise that requires strength, speed, and coordination. This exercise is unique because it challenges your entire body and helps improve explosive power, especially in your upper body and core. Execution Begin with the barbell on the floor, standi
The Barbell Quarter Squat is a variation of the traditional squat that focuses on strengthening the thighs and glutes with a more limited range of motion. This exercise is ideal for beginners or as part of a rehabilitation program because it places less stress on the knees and lower back. Execution
The Barbell Rack Pull is a powerful compound exercise that targets the upper portion of your deadlift. It is ideal for strengthening your back, hips, and hamstrings, and improving your grip strength and explosiveness. Execution Set the power rack to a height where the barbell is just above your
Lunges could be considered squats on one leg. Like the squat, it is a compound exercise that involves multiple joints. However, during lunges, you do not need to lean forward from the waist, or only minimally. The lower back, glutes, and hamstrings therefore work relatively less hard, while more emp
If you're looking for an effective way to train your lower body, the Barbell Rear Lunge On Box is an excellent choice. This exercise combines the intensity of lunges with the stability and height of a box, allowing you to descend deeper and activate your muscles even more effectively. Execution
If you're looking for an effective way to train your lower body, Barbell Rear Lunges are an excellent choice. This exercise targets not only your legs but also improves your balance and coordination. Execution Begin by placing a barbell on your upper back, not on your neck. Make sure your feet a
The barbell Romanian deadlift is a powerful exercise that targets the development of the posterior chain. This exercise is known for its ability to strengthen the hamstrings, glutes, and lower back, which is essential for better posture and performance in various sports. Execution Begin by placi
The Barbell Romanian Deadlift is a powerful exercise that targets the posterior chain, particularly the hamstrings, glutes, and lower back. This variation of the traditional deadlift places greater emphasis on the hip movement, which offers unique benefits for improving posture and strengthening the
If you are looking for an effective exercise to strengthen your lower back, hamstrings, and glutes, the Barbell Seated Good Morning is an excellent choice. This variation of the traditional Good Morning exercise is performed seated, creating unique tension in the target areas. Execution Find a b
In side lunges, also called lateral lunges, you step sideways into a lunge instead of forward or backward. This sideways push requires more effort from the muscles that move the legs inward (adductors) and the muscles that move them outward (abductors). The smaller muscles in the glutes are primaril
The Barbell Side Split Squat is a dynamic exercise that targets strengthening and toning the lower body, with a special focus on the inner and outer thighs. This variation of the traditional squat adds a unique twist by moving your body sideways, providing a challenging balance and strength workout.
The Barbell Single-Leg Deadlift is a powerful exercise that focuses on improving your balance, strength, and stability. What makes this exercise unique is that it not only challenges your lower body but also tests your core and balance. Execution Begin by placing a barbell in front of your feet.
The barbell single-leg split squat (also called the Bulgarian split squat) can be compared to lunges. The difference is that you do not step forward or back. You complete a full set with one leg forward first and then repeat it with the other leg. This can make proper execution easier. After all, yo
The Barbell Single-Leg Split Squat is a powerful exercise that focuses on improving your balance, strength, and stability. By training one leg at a time, you work not only on your muscular strength but also on correcting muscular imbalances between your legs. Execution Find an elevated surface,
The Barbell Snatch Balance is a dynamic exercise that tests not only your strength but also your speed, coordination, and balance. This exercise is unique because it requires you to dive under the bar, developing explosive strength and stability in your shoulders. Execution Begin with the barbel
The Barbell Snatch Deadlift with a close grip is a powerful exercise that targets a wide range of muscle groups, with a unique combination of movements that requires both strength and technique. This exercise provides an excellent way to improve your lower body, back, and grip strength while also wo
The Barbell Snatch From Blocks is a dynamic exercise that targets explosive strength and coordination. This variation of the snatch helps you refine your technique by starting the movement from an elevated platform, allowing you to focus on the second part of the lift. Execution Set the blocks t
The Barbell Snatch Pull is a dynamic strength exercise that focuses on improving explosive power and strengthening multiple muscle groups at once. This exercise is unique because it not only challenges your muscles but also improves your coordination and speed. Execution Begin with your feet hip