Glutes exercises

Gluteus maximus is the large muscle that extends the hip. Gluteus medius and minimus sit higher on the side of the pelvis and keep you steady on one leg.

Training tips

• Finish each rep by squeezing your glutes to lock out the hip, without arching your lower back to get there.
• Combine exercises that load the glutes stretched, such as deep squats and Romanian deadlifts, with ones that load them shortened, such as hip thrusts.
• Include single-leg work like split squats and step-ups. It builds the side glutes that keep your knee and hip stable.

Form guides

• Squat form
• Deadlift form
• Lunge form
• Romanian Deadlift form
• Hip Thrust form
• Bulgarian Split Squat form
• Leg Press form
• Goblet Squat form
• Kettlebell Swing form
• Glute Bridge form
• Sumo Deadlift form
• Front Squat form

Glutes exercises you can do at home (24).

All glutes exercises

• Butt Lift (Bridge)No equipment · Beginner · also works hamstrings
• Barbell Hip ThrustBarbell · Intermediate · also works calves, hamstrings
• Ankle On The KneeNo equipment · Beginner
• Flutter KicksNo equipment · Beginner · also works hamstrings
• Glute KickbackNo equipment · Beginner · also works hamstrings
• Hip Circles (prone)No equipment · Beginner · also works inner thighs
• Hip Extension with BandsBands · Beginner · also works hamstrings
• Hip Lift with BandBands · Beginner · also works calves, hamstrings
• Knee Across The BodyNo equipment · Beginner · also works lower back
• Leg LiftNo equipment · Beginner · also works hamstrings
• Monster WalkBands · Beginner
• One Knee To ChestNo equipment · Beginner · also works hamstrings, lower back
• Physioball Hip BridgeExercise ball · Beginner · also works hamstrings
• Pull ThroughCable · Beginner · also works hamstrings, lower back
• Single Leg Glute BridgeNo equipment · Beginner · also works hamstrings
• Standing Hip CirclesNo equipment · Beginner · also works inner thighs
• Step-up with Knee RaiseNo equipment · Beginner · also works hamstrings, quads
• Thigh AbductorMachine · Beginner
• Barbell Glute BridgeBarbell · Intermediate · also works calves, hamstrings
• Downward Facing BalanceExercise ball · Intermediate · also works abs, obliques, hamstrings
• Iliotibial Tract-SMRFoam roll · Intermediate
• IT Band and Glute StretchOther · Intermediate
• Kneeling SquatBarbell · Intermediate · also works abs, obliques, hamstrings
• One-Legged Cable KickbackCable · Intermediate · also works hamstrings
• Piriformis-SMRFoam roll · Intermediate
• Two-Arm Kettlebell CleanKettlebells · Intermediate · also works hamstrings, shoulders, calves
• WindmillsNo equipment · Intermediate · also works hamstrings, lower back
• Kneeling Jump SquatBarbell · Expert · also works calves, hamstrings, quads
• Lying CrossoverNo equipment · Expert
• Lying GluteNo equipment · Expert
• Seated GluteNo equipment · Expert · also works inner thighs