Glute Exercises
154 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.
Barbell Squat
Barbell
Vastus lateralisVastus medialisVastus intermedius
Barbell Deadlift
Barbell
Lower backGluteus maximusBiceps femoris
Romanian Deadlift
Barbell
Biceps femorisSemitendinosus & semimembranosusGluteus maximus
Dumbbell Lunges
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Goblet Squat
Kettlebell
Vastus lateralisRectus femorisGluteus maximus
Split Squat with Dumbbells
Dumbbell
Gluteus maximusVastus medialis
Butt Lift (Bridge)
Bodyweight
Gluteus maximus
Bodyweight Squat
Bodyweight
Vastus lateralisVastus medialisRectus femoris
Single Leg Glute Bridge
Bodyweight
Gluteus maximus
Dumbbell Squat
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Dumbbell Step Ups
Dumbbell
Gluteus maximusVastus lateralis
Kettlebell Swing
Kettlebell
Biceps femorisGluteus maximus
Barbell Hip Thrust
Barbell
Gluteus maximus
Bodyweight Walking Lunge
Bodyweight
Gluteus maximusVastus lateralis
Dumbbell Rear Lunge
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Freehand Jump Squat
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Glute Kickback
Bodyweight
Gluteus maximus
Hip Lift with Band
Bands
Gluteus maximus
Kettlebell Thruster
Kettlebell
Anterior deltoidVastus lateralisGluteus maximus
Kettlebell Turkish Get-Up (Squat style)
Kettlebell
Anterior deltoidVastus lateralisGluteus maximus
Plie Dumbbell Squat
Dumbbell
Vastus lateralisRectus femorisGluteus maximus
Squats - With Bands
Bands
Vastus lateralisVastus medialisGluteus maximus
Star Jump
Bodyweight
Vastus lateralisGluteus maximus
One-Legged Cable Kickback
Cable
Gluteus maximus
Rowing, Stationary
Machine
Vastus lateralisVastus medialisGluteus maximus
Thigh Abductor
Machine
AbductorsGluteus medius
Curtsy Lunge
Bodyweight
Gluteus maximus
Jumping Lunge
Bodyweight
Gluteus maximus
Barbell Full Squat
Barbell
Vastus lateralisVastus medialisRectus femoris
Barbell Glute Bridge
Barbell
Gluteus maximus
Barbell Lunge
Barbell
Vastus lateralisVastus medialisGluteus maximus
Barbell Side Split Squat
Barbell
Vastus lateralisVastus medialisGluteus maximus
Barbell Squat To A Bench
Barbell
Vastus lateralisVastus medialisGluteus maximus
Barbell Step Ups
Barbell
Vastus lateralisVastus medialisGluteus maximus
Barbell Walking Lunge
Barbell
Vastus lateralisVastus medialisGluteus maximus
Box Squat
Barbell
Vastus lateralisVastus medialisGluteus maximus
Box Squat with Bands
Barbell
Vastus lateralisVastus medialisGluteus maximus
Box Squat with Chains
Barbell
Vastus lateralisVastus medialisGluteus maximus
Cable Deadlifts
Cable
Vastus lateralisVastus medialisGluteus maximus
Car Deadlift
Other
Vastus lateralisVastus medialisGluteus maximus
Clean and Jerk
Barbell
Anterior deltoidVastus lateralisGluteus maximus
Clean and Press
Barbell
Anterior deltoidVastus lateralisGluteus maximus
Clean from Blocks
Barbell
Vastus lateralisVastus medialisGluteus maximus
Clean Pull
Barbell
Vastus lateralisVastus medialisGluteus maximus
Conan's Wheel
Other
Vastus lateralisVastus medialisGluteus maximus
Depth Jump Leap
Other
Vastus lateralisVastus medialisGluteus maximus
Double Kettlebell Snatch
Kettlebell
Anterior deltoidGluteus maximusBiceps femoris
Dumbbell Seated Box Jump
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Dumbbell Squat To A Bench
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Elevated Back Lunge
Barbell
Vastus lateralisVastus medialisGluteus maximus
Flutter Kicks
Bodyweight
Gluteus maximus
Frog Hops
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Front Box Jump
Other
Vastus lateralisGluteus maximusMedial gastrocnemius
Front Cone Hops (or hurdle hops)
Other
Vastus lateralisVastus medialisGluteus maximus
Front Squats With Two Kettlebells
Kettlebell
Vastus lateralisVastus medialisRectus femoris
Hang Clean
Barbell
Vastus lateralisVastus medialisGluteus maximus
Hang Clean - Below the Knees
Barbell
Vastus lateralisVastus medialisGluteus maximus
Heaving Snatch Balance
Barbell
Vastus lateralisVastus medialisGluteus maximus
Hip Extension with Bands
Bands
Gluteus maximus
Jefferson Squats
Barbell
Vastus lateralisVastus medialisGluteus maximus
Kettlebell One-Legged Deadlift
Kettlebell
Biceps femorisGluteus maximus
Kettlebell Pistol Squat
Kettlebell
Vastus medialisVastus lateralisGluteus maximus
Kettlebell Sumo High Pull
Kettlebell
Upper trapsGluteus maximus
Kettlebell Turkish Get-Up (Lunge style)
Kettlebell
Anterior deltoidVastus lateralisGluteus maximus
Knee Tuck Jump
Bodyweight
Vastus lateralisGluteus maximusMedial gastrocnemius
Kneeling Jump Squat
Barbell
Gluteus maximus
Kneeling Squat
Barbell
Gluteus maximus
Leverage Deadlift
Machine
Vastus lateralisVastus medialisGluteus maximus
Linear Depth Jump
Other
Vastus lateralisVastus medialisGluteus maximus
Log Lift
Other
Anterior deltoidVastus lateralisGluteus maximus
Lunge Sprint
Smith machine
Vastus lateralisVastus medialisGluteus maximus
Medicine Ball Scoop Throw
Medicine ball
Posterior deltoidGluteus maximusVastus lateralis
Olympic Squat
Barbell
Vastus lateralisVastus medialisRectus femoris
One Knee To Chest
Bodyweight
Gluteus maximus
One Leg Barbell Squat
Barbell
Vastus medialisVastus lateralisGluteus maximus
One-Arm Kettlebell Clean and Jerk
Kettlebell
Anterior deltoidVastus lateralisGluteus maximus
One-Arm Kettlebell Snatch
Kettlebell
Anterior deltoidGluteus maximusBiceps femoris
One-Arm Kettlebell Split Jerk
Kettlebell
Anterior deltoidVastus lateralisGluteus maximus
One-Arm Kettlebell Split Snatch
Kettlebell
Anterior deltoidGluteus maximusVastus lateralis
One-Arm Kettlebell Swings
Kettlebell
Biceps femorisGluteus maximus
One-Arm Overhead Kettlebell Squats
Kettlebell
Vastus lateralisVastus medialisRectus femoris
One-Arm Side Deadlift
Barbell
Vastus lateralisVastus medialisGluteus maximus
Physioball Hip Bridge
Exercise ball
Gluteus maximus
Power Snatch
Barbell
Biceps femorisGluteus maximusVastus lateralis
Power Snatch from Blocks
Barbell
Vastus lateralisVastus medialisGluteus maximus
Pull Through
Cable
Gluteus maximus
Quick Leap
Other
Vastus lateralisVastus medialisGluteus maximus
Reverse Band Box Squat
Barbell
Vastus lateralisVastus medialisGluteus maximus
Reverse Band Power Squat
Barbell
Vastus lateralisVastus medialisGluteus maximus
Rickshaw Deadlift
Other
Vastus lateralisVastus medialisGluteus maximus
Rocket Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Sandbag Load
Other
Vastus lateralisVastus medialisGluteus maximus
Scissors Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Side Hop-Sprint
Other
Vastus lateralisVastus medialisGluteus maximus
Side Standing Long Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Single Leg Push-off
Other
Vastus lateralisVastus medialisGluteus maximus
Single-Leg High Box Squat
Other
Vastus medialisVastus lateralisGluteus maximus
Single-Leg Hop Progression
Other
Vastus lateralisVastus medialisGluteus maximus
Single-Leg Lateral Hop
Other
Vastus lateralisVastus medialisGluteus maximus
Single-Leg Stride Jump
Other
Vastus lateralisVastus medialisGluteus maximus
Sit Squats
Bodyweight
Vastus medialisVastus lateralisGluteus maximus
Sled Drag - Harness
Other
Vastus lateralisVastus medialisGluteus maximus
Sled Push
Other
Vastus lateralisVastus medialisGluteus maximus
Smith Machine Pistol Squat
Smith machine
Vastus medialisVastus lateralisGluteus maximus
Smith Machine Squat
Smith machine
Vastus lateralisVastus medialisGluteus maximus
Smith Single-Leg Split Squat
Smith machine
Vastus medialisVastus lateralisGluteus maximus
Snatch
Barbell
Vastus lateralisVastus medialisGluteus maximus
Snatch Balance
Barbell
Vastus lateralisVastus medialisGluteus maximus
Snatch from Blocks
Barbell
Vastus lateralisVastus medialisGluteus maximus
Speed Box Squat
Barbell
Vastus lateralisVastus medialisGluteus maximus
Speed Squats
Barbell
Vastus lateralisVastus medialisGluteus maximus
Split Clean
Barbell
Vastus lateralisVastus medialisGluteus maximus
Split Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Squat Jerk
Barbell
Vastus lateralisVastus medialisAnterior deltoid
Squat with Bands
Barbell
Vastus lateralisVastus medialisGluteus maximus
Squat with Chains
Barbell
Vastus lateralisVastus medialisGluteus maximus
Squat with Plate Movers
Barbell
Vastus lateralisVastus medialisGluteus maximus
Standing Long Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Step-up with Knee Raise
Bodyweight
Gluteus maximus
Stride Jump Crossover
Other
Vastus lateralisVastus medialisGluteus maximus
Sumo Deadlift
Barbell
Biceps femorisSemitendinosus & semimembranosusGluteus maximus
Suspended Split Squat
Other
Vastus medialisVastus lateralisGluteus maximus
Tire Flip
Other
Vastus lateralisVastus medialisGluteus maximus
Trap Bar Deadlift
Barbell
Vastus lateralisVastus medialisGluteus maximus
Two-Arm Kettlebell Clean
Kettlebell
Anterior deltoidGluteus maximusVastus lateralis
Weighted Jump Squat
Barbell
Vastus lateralisVastus medialisGluteus maximus
Weighted Squat
Other
Vastus lateralisVastus medialisGluteus maximus
Wide Stance Barbell Squat
Barbell
Vastus lateralisVastus medialisGluteus maximus
Yoke Walk
Other
Vastus lateralisVastus medialisGluteus maximus
Zercher Squats
Barbell
Vastus lateralisVastus medialisGluteus maximus
Ankle On The Knee
Bodyweight
Gluteus maximus
Downward Facing Balance
Exercise ball
Gluteus maximus
Knee Across The Body
Bodyweight
Gluteus maximus
Leg Lift
Bodyweight
Gluteus maximus
Lying Glute
Bodyweight
Gluteus maximus
Piriformis-SMR
Foam roll
Gluteus maximus
Rear Leg Raises
Bodyweight
Gluteus maximus
Seated Glute
Bodyweight
Gluteus maximus
Skating
Other
Vastus lateralisVastus medialisGluteus maximus
Stairmaster
Machine
Vastus lateralisVastus medialisGluteus maximus
Step Mill
Machine
Vastus lateralisVastus medialisGluteus maximus
Barbell Lateral Lunge
Barbell
Gluteus maximus
Barbell Reverse Lunge
Barbell
Gluteus maximus
Bench Reverse Hyperextension
Bodyweight
Gluteus maximus
Dumbbell Deadlift
Dumbbell
Gluteus maximus
Dumbbell Single-Leg Romanian Deadlift
Dumbbell
Gluteus maximus
Dumbbell Snatch
Dumbbell
Gluteus maximus
Glute Bridge March
Bodyweight
Gluteus maximus
Single-Leg Press
Machine
Gluteus maximus
Smith Machine Deadlift
Smith machine
Gluteus maximus
Smith Machine Sumo Squat
Smith machine
Gluteus maximus
Wide-Stance Leg Press
Machine
Gluteus maximus
Feet-Elevated Glute Bridge
Bodyweight
Gluteus maximus
Machine Hip Extension
Machine
Gluteus maximus
Programs with these exercises
3-Day Gym Workout Plan for Women
Three sessions a week with a glute and leg focus plus an upper-body day — for strength and a toned look.
Beginner · 3 times a week · GymDumbbell Upper/Lower Split, 4 DaysA four-day split with just dumbbells and a bench: two upper-body days, two leg-and-glute days. Muscle growth at home.
Intermediate · 4 times a week · HomeAt-Home Glute Workout (No Equipment)Bridges, lunges, kickbacks and leg raises: everything to load the gluteus maximus and medius at home, three times a week.
Beginner · 3 times a week · HomeUpper/Lower 4-Day SplitFour sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.
Intermediate · 4 times a week · Gym