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 snatch-grip deadlift is a powerful exercise that targets a wide range of muscle groups, combining strength, coordination, and explosiveness. This variation of the traditional deadlift places additional emphasis on the upper back, shoulders, and hips, making it an excellent choice for imp
The Barbell Split Clean is a dynamic exercise that combines strength, speed, and coordination. This variation of the traditional clean adds a unique twist through the split position, so you not only train your muscles but also work on your balance and flexibility. Execution Begin with the barbel
The split jerk is the final part of an Olympic weightlifting movement (clean and jerk). This part of the exercise primarily targets the stabilizing capacity of the shoulder joint. The lower body acts to get the weight upward, while the upper body then has to stabilize the weight. In addition to the
The barbell split squat can be compared to lunges. The difference is that you do not step forward or back. You first perform a full set with one leg in front and then repeat it with the other leg. This can make proper execution easier. After all, you only need to concentrate on pushing yourself up w
The Barbell Split Squat is a powerful exercise that targets the lower body, with a unique focus on balance and stability. By training one leg at a time, you improve not only muscle strength but also coordination and balance. Execution Begin by placing a barbell on your upper back, not on your
The Barbell Squat is a powerful exercise that focuses on strengthening your lower body. This exercise offers unique benefits, such as improving your posture, increasing fat burning, and strengthening your muscles and joints. Execution Begin by placing the barbell on your shoulders, just above yo
The Barbell Squat is a powerful exercise that focuses on strengthening your lower body and improving your overall physical performance. This exercise offers unique benefits, such as building muscle mass, increasing your metabolism, and improving your balance and coordination. Execution Begin b
The Barbell Squat To Grass is an intense variation of the traditional squat, in which you descend deeper than usual. This exercise is ideal for building strength and improving your flexibility. The greater range of motion challenges your muscles and joints in unique ways. Execution Begin by plac
The Barbell Squat with a 2-second hold is a powerful variation of the traditional squat. This exercise combines the intensity of weightlifting with the control of isometric training, helping you build strength while also improving stability and endurance in your lower body. Execution Begin by po
If you are looking for a powerful exercise that targets multiple muscle groups simultaneously, barbell squats are an excellent choice. This exercise is known for its ability to transform your lower body while also improving your core stability and balance. Execution Begin by placing the barbell
If you are looking for an effective way to train your lower body, the Barbell Step-Up onto Bench is an excellent choice. This exercise combines strength, balance, and coordination, making it a unique addition to your fitness routine. Instructions Begin by placing a bench or platform in front of
The Barbell Stiff-Leg Deadlift is a powerful exercise that targets the lower back, hamstrings, and glutes. This variation of the traditional deadlift places greater emphasis on the posterior chain of the legs, making it an excellent choice for developing strength and improving posture. Execution
The Barbell Straight-Leg Deadlift is a powerful exercise that targets the lower back, hamstrings, and glutes. This variation of the traditional deadlift places greater emphasis on the backs of the legs, making it an excellent choice for developing strength and improving posture. Execution Begin
The Barbell Sumo Deadlift is a powerful exercise that targets a wide range of muscle groups, with a unique emphasis on your inner thighs and entire posterior chain. This variation of the traditional deadlift uses a wider stance, allowing for a deeper squat position and placing emphasis on different
The Barbell Sumo Deadlift is a powerful exercise that targets a wide range of muscle groups, with a particular focus on the lower-body muscles. This variation of the traditional deadlift uses a wider stance, which allows for a deeper squat position and emphasizes different muscle groups. Execution
The Barbell Sumo Romanian Deadlift is a powerful exercise that focuses on strengthening your lower body and improving your posture. By combining the sumo stance with the Romanian deadlift technique, this exercise offers unique benefits for both your strength and flexibility. Execution Begin with
Introduction: The Barbell Sumo Squat is a powerful variation of the traditional squat. Due to the wider foot stance and the position of the barbell, it places more emphasis on your inner thighs and glutes. Execution: Begin by placing the barbell on a rack at shoulder height. Stand under the bar and
Lunges could be considered squats on one leg. Like the squat, it is a compound exercise that involves multiple joints. However, during lunges you barely need to lean forward from the hips. As a result, the lower back, glutes, and hamstrings work relatively less hard, while more emphasis is placed on
The squat is one of the best-known exercises for the legs. It is a compound, or multi-joint, exercise; an exercise that involves multiple joints and muscle groups. This is also evident from the long list of muscles involved, as mentioned above. There can be many differences in how the squat is perfo
The Barbell Zercher Squat is a powerful exercise that adds a unique twist to the traditional squat by placing the barbell in the crooks of your elbows. This technique not only provides a new challenge for your body, but also improves your posture and strengthens your core, upper back, and leg muscle
The Basketball Shot Jump is a dynamic exercise that not only improves your jumping power but also simulates the coordination and precision involved in shooting a basketball. This exercise offers a unique combination of plyometrics and sport-specific movement, making it an excellent choice for athlet
Bench Alternating Step-Ups are a dynamic exercise that helps build strength and stability in your lower body. This exercise combines balance, coordination, and strength, making it an excellent addition to your fitness routine. Execution Find a sturdy bench or elevated surface that will not move
The Bench Bulgarian Split Squat is a powerful exercise that targets strengthening and toning your lower body, with a special focus on your left leg. This exercise offers a unique combination of balance, strength, and flexibility, making it an excellent addition to your fitness routine. Execution
The Bench Bulgarian Split Squat is a powerful exercise that focuses on improving your balance, lower-body strength, and stability. By placing one leg on a bench and performing the squat with the other leg, you challenge yourself in a unique way that not only strengthens your muscles but also improve