The glutes, comprising the gluteus maximus, gluteus medius, gluteus minimus, and tensor fasciae latae, are the powerhouse of the lower body, driving movements like squatting, lunging, and hip extension. Strengthening these muscles is crucial for improving athletic performance, enhancing posture, preventing injuries, and achieving a balanced and strong lower body.
This page provides a comprehensive guide to glute exercises, targeting both the gluteus maximus for power and strength and the gluteus medius and minimus for stability and control. Exercises include foundational movements like barbell squats, deadlifts, and hip thrusts, as well as dumbbell variations, cable exercises, and machine-based options for focused activation.
For those seeking variety or minimal-equipment alternatives, band-resistive movements, bodyweight exercises, and isometric holds offer effective solutions. Advanced options like suspended single-leg squats and sled pushes and drags add dynamic challenges to build functional strength and explosiveness. A range of stretches and dynamic mobility exercises ensures proper warm-up, flexibility, and recovery, essential for maximizing performance and preventing tightness in the glutes and hips.
Whether your goal is to build strength, enhance athletic performance, or sculpt a well-rounded posterior, this guide equips you with the tools and techniques to target and develop all aspects of your glutes.
Gluteus Maximus
Barbell
- Barbell Squats
- Barbell Deadlifts
- Barbell Hip Thrusts
Dumbbell
- Dumbbell Lunges
- Dumbbell Step-ups
- Dumbbell Romanian Deadlifts
Cable
- Cable Kickbacks
- Cable Pull-Throughs
- Cable Hip Abduction
Lever (Plate Loaded)
- Lever Plate Loaded Hip Extensions
- Lever Plate Loaded Glute Bridges
Lever (Selectorized)
- Lever Selectorized Hip Abduction
- Lever Selectorized Glute Bridges
Sled
- Sled Pushes
- Sled Pulls
- Sled Drags
Smith
- Smith Machine Squats
- Smith Machine Hip Thrusts
Weighted
- Weighted Bulgarian Split Squats
- Weighted Single-Leg Deadlifts
- Weighted Glute Bridge Variations
Band Resistive
- Band Resistive Clamshells
- Band Resistive Fire Hydrants
- Band Resistive Glute Kickbacks
Body Weight
- Body Weight Squats
- Body Weight Lunges
- Body Weight Glute Bridge Variations
Isometric
- Isometric Glute Squeezes
- Isometric Glute Bridge Holds
Stretch
- Glute Stretching (No specific exercise)
Dynamic Stretch
- Leg Swings
- Hip Circles
- Hip Flexor Stretches
Suspended
- Suspended Single-Leg Squats
- Suspended Hip Abduction
Gluteus Medius, Gluteus Minimus and Tensor Fasciae Latae
Barbell
- Barbell Side Lunges
- Barbell Side Step-ups
Dumbbell
- Dumbbell Side Lunges
- Dumbbell Side Step-ups
Cable
- Cable Hip Abduction
- Cable Leg Raises
- Cable Hip External Rotations
Lever (Plate Loaded)
- Lever Plate Loaded Hip Abduction
Lever (Selectorized)
- Lever Selectorized Hip Abduction
Weighted
- Weighted Side Leg Raises
- Weighted Hip Abduction
Band Resistive
- Band Resistive Side Leg Raises
- Band Resistive Hip Abduction
Body Weight
- Body Weight Side Leg Raises
- Body Weight Hip Abduction
Isometric
- Isometric Hip Abduction Holds
Stretch
- Hip Abductor Stretching (No specific exercise)
Dynamic Stretch
- Leg Swings
- Hip Circles
- Hip Flexor Stretches
Suspended
- Suspended Hip Abduction
- Suspended Leg Raises
EXERCISES
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