Glute Exercises

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