VideoGlutes exercises.
Thrusts, bridges, hinges, and single-leg work. Explore illustrated technique guides, muscles worked, and equipment options. Choose a movement below to see how to do it.
Page 1 of 3: exercises 1–20 of 56. Search by name or muscle, or filter by equipment, to narrow the list.
Browse 56 exercisesYour body. Your next move.
Preparing the interactive view…
Explore another muscle.
Choose a muscle on the body or below. Discover the movement, see the technique, then make it yours.
Browse every exerciseGlutes exercises, explained
56 ways to move.
Find the one that fits.
Showing 1–20 of 56 exercises
Video
Barbell Glute Bridge
Barbell Hack Squat
VideoBarbell Hip Thrust
VideoBarbell Lunge
VideoBarbell Side Split Squat
VideoBarbell Squat
VideoBarbell Squat To A Bench
VideoBodyweight Squat
Bodyweight Walking Lunge
VideoRepeated Box Jump
VideoBulgarian Split Squat
Butt Lift (Bridge)
VideoCable Deadlifts
VideoDumbbell Squat
Dumbbell Squat To A Bench
Dumbbell Step Ups
Front Barbell Squat
Front Barbell Squat To A Bench
VideoFront Squat
Choose a movement you can repeat
Use this collection to compare setups before building your session. Open a technique guide to check the equipment, starting position, movement steps, and muscles involved. Similar exercises are alternatives, rather than a checklist to complete in one workout. Record your chosen variation and setup so you can compare the same movement when you return.
A simple place to start
Glute exercises include squatting, hinging, and hip-extension options. Start with two repeatable movements that fit your lower-body week. The nine choices are a menu, not a nine-exercise prescription.
A useful plan can combine a squat or single-leg pattern with a hinge or thrust. Add smaller supporting work only when it fits your goal and recovery; a large exercise list is not automatically a stronger stimulus.
| Exercise guide | Sets × reps | Technique cue |
|---|---|---|
| Goblet Squat | 2 × 8–12 | Brace, keep feet planted, and sit down between your hips through a controlled range. |
| Barbell Hip Thrust | 2 × 8–12 | Use a stable padded setup and finish hip extension without arching the lower back. |
| Romanian Deadlift | 2 × 6–10 | Hinge at the hips with soft knees and weights close to the body. |
| Dumbbell Reverse Lunge | 2 × 8–12 per side | Step back far enough for a stable stance and stand without losing balance. |
| Supported Split Squat | 2 × 8–12 per side | Use support if needed and lower with controlled knee and hip motion. |
| Dumbbell Step Ups | 2 × 8–12 per side | Use a secure height you can control and avoid pushing excessively from the trailing foot. |
| Cable Pull-Through | 2 × 10–15 | Face away from a low pulley and hinge with a stable stance. |
| Butt Lift (Bridge) | 2 × 10–15 | Keep ribs and pelvis controlled and lift the hips without forcing a back arch. |
| Cable Hip Abduction | 2 × 12–15 per side | Hold a stable support and move the leg sideways without leaning the trunk. |
Technique mistakes to watch for
- Increasing load by shortening every repetition
- Finishing thrusts with back extension instead of controlled hip extension
- Adding every glute option while ignoring squat and hinge work already in the plan
Frequently asked questions
Do glute exercises require a barbell?
No. Goblet squats, supported lunges, bridges, and cable options can be useful with suitable loading and progression. Choose the equipment you can set up safely and repeat.
Should I do every exercise on this list?
No. The list is an exercise menu. Start with the sample or a smaller dose that fits your current week. Similar alternatives replace a movement rather than adding every option to one workout.
How do I progress these exercises?
Record the same setup and actual completed reps. Build toward the upper rep target with consistent control, then try the smallest available load increase. Repeat or reduce work when the target or recovery is unsuitable.