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Exercises

Glute exercises

The glutes extend and turn the hip: standing up, climbing and pushing off all use them. Bridges, hip thrusts, squats, lunges and hinges train them.

130 moves127 with 3D demosBeginner 21Intermediate 54Advanced 55

Beginner glute exercises 21

Ball back extension demonstrated on the 3D figure3D demoBall back extensionBeginner · Exercise ballBodyweight squat demonstrated on the 3D figure3D demoBodyweight squatBeginner · No equipmentCable pull-through demonstrated on the 3D figure3D demoCable pull-throughBeginner · A cable machineClamshell demonstrated on the 3D figure3D demoClamshellBeginner · No equipmentGlute bridge demonstrated on the 3D figure3D demoGlute bridgeBeginner · No equipmentGlute kickback (quadruped hip extension) demonstrated on the 3D figure3D demoGlute kickback (quadruped hip extension)Beginner · No equipmentHip abduction machine demonstrated on the 3D figure3D demoHip abduction machineBeginner · Strength machineHip-hinge practice demonstrated on the 3D figure3D demoHip-hinge practiceBeginner · No equipmentKettlebell deadlift demonstrated on the 3D figure3D demoKettlebell deadliftBeginner · A kettlebellLateral band walk demonstrated on the 3D figure3D demoLateral band walkBeginner · A bandSide-lying leg raise demonstrated on the 3D figure3D demoSide-lying leg raiseBeginner · No equipmentSit to stand from a chair demonstrated on the 3D figure3D demoSit to stand from a chairBeginner · A bench or box

Intermediate glute exercises 54

Back extension off a flat bench demonstrated on the 3D figure3D demoBack extension off a flat benchIntermediate · A bench or boxBack extension on a 45-degree bench demonstrated on the 3D figure3D demoBack extension on a 45-degree benchIntermediate · A bench or boxBarbell box squat demonstrated on the 3D figure3D demoBarbell box squatIntermediate · A barbellBarbell glute bridge demonstrated on the 3D figure3D demoBarbell glute bridgeIntermediate · A barbellBarbell good morning demonstrated on the 3D figure3D demoBarbell good morningIntermediate · A barbellBarbell hack squat demonstrated on the 3D figure3D demoBarbell hack squatIntermediate · A barbellBarbell hip thrust demonstrated on the 3D figure3D demoBarbell hip thrustIntermediate · A barbell + A bench or boxBarbell lunge demonstrated on the 3D figure3D demoBarbell lungeIntermediate · A barbellBarbell Romanian deadlift demonstrated on the 3D figure3D demoBarbell Romanian deadliftIntermediate · A barbellBarbell side split squat demonstrated on the 3D figure3D demoBarbell side split squatIntermediate · A barbellBarbell step-up demonstrated on the 3D figure3D demoBarbell step-upIntermediate · A barbell + A stepBox drop landing demonstrated on the 3D figure3D demoBox drop landingIntermediate · A step

Advanced glute exercises 55

Alternate-leg bounding demonstrated on the 3D figure3D demoAlternate-leg boundingAdvanced · No equipmentBack squat with bands demonstrated on the 3D figure3D demoBack squat with bandsAdvanced · A barbell + A bandBack squat with chains demonstrated on the 3D figure3D demoBack squat with chainsAdvanced · A barbell + Other / check instructionsBarbell back squat demonstrated on the 3D figure3D demoBarbell back squatAdvanced · A barbellBarbell Bulgarian split squat demonstrated on the 3D figure3D demoBarbell Bulgarian split squatAdvanced · A barbell + A bench or boxBarbell deadlift demonstrated on the 3D figure3D demoBarbell deadliftAdvanced · A barbellBarbell snatch demonstrated on the 3D figure3D demoBarbell snatchAdvanced · A barbellBarbell walking lunge demonstrated on the 3D figure3D demoBarbell walking lungeAdvanced · A barbellClean demonstrated on the 3D figure3D demoCleanAdvanced · A barbellClean and jerk demonstrated on the 3D figure3D demoClean and jerkAdvanced · A barbellClean from blocks demonstrated on the 3D figure3D demoClean from blocksAdvanced · A barbellDeadlift with bands demonstrated on the 3D figure3D demoDeadlift with bandsAdvanced · A barbell + A band

Workouts that use them

Also works the glutes

These train it as a secondary muscle.

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Questions people ask

What are good glute exercises for beginners?

Start with moves graded easy, such as Ball back extension, Bodyweight squat, Cable pull-through. There are 21 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do glute exercises at home without equipment?

Yes. 39 of the 130 moves here need nothing but your body, a floor, a wall or a step, for example Bodyweight squat, Clamshell, Glute bridge.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.