Learn More About the Glutes
The glutes, located in the buttocks, is responsible for hip extension, rotation, and stabilization. Discover training techniques to improve your glutes performance.
Featured Glutes Exercises
In this section you will find a number of featured glutes exercises. This section changes each time this site updates so check back often and maybe you'll discover a great new technique.
The Deficit Romanian Deadlift builds hamstring strength and glute activation while reinforcing hinge mechanics. Lifting from a raised platform increases range and emphasizes posterior chain tension.
This bodyweight movement is ideal for glute activation, warm-ups, or home training.
One-Legged Cable Kickback targets your glutes along with the hamstrings. It is great for building balanced strength and improving control.
A powerful floor stretch for the glutes that uses light partner resistance to deepen the stretch.
All Glutes Exercises
This section contains every glutes exercise that we have in our system. If you know of some that we're missing, please contact us.
Ankle On The Knee
Ankle On The Knee targets your glutes and improves hip flexibility. It is great for recovery and mobility.
Barbell Glute Bridge
Barbell Glute Bridges target your glutes and hamstrings while improving posture and hip control. Great for strength and injury prevention.
Barbell Hip Thrust
Barbell Hip Thrusts target the glutes, hamstrings, and hips. Ideal for developing posterior strength, especially for athletes.
Butt Lift (Bridge)
Butt Lift (Bridge) targets your glutes along with the hamstrings. It is great for building balanced strength and improving control.
Deadlift
The Deadlift targets the hamstrings, glutes, and lower back, while also working the quads, traps, lats, and grip. This foundational barbell lift builds total-body strength, posture, and durability.
Deficit Romanian Deadlift
The Deficit Romanian Deadlift builds hamstring strength and glute activation while reinforcing hinge mechanics. Lifting from a raised platform increases range and emphasizes posterior chain tension.
Downward Facing Balance
Downward Facing Balance targets the glutes, core, and hamstrings using instability to improve balance and body awareness.
Dumbbell Turkish Get-Up
The Dumbbell Turkish Get-Up targets the core, shoulders, and glutes while also working the hamstrings and triceps. It is ideal for building total-body strength and coordination.
Flutter Kicks
A bodyweight exercise to tone the glutes and hamstrings with minimal space and setup.
Glute Kickback
This bodyweight movement is ideal for glute activation, warm-ups, or home training.
Hinge
The Hinge targets the posterior chain—especially the hamstrings, glutes, and lower back. It improves hip function, spinal alignment, and total-body coordination.
Hip Extension with Bands
A simple resistance band exercise to build stronger glutes and improve posture.
Hip Lift with Band
A resistance band glute bridge for powerful hip extension and posterior strength.
Kettlebell Turkish Get-Up
The Kettlebell Turkish Get-Up is a complex movement that targets your core, shoulders, and glutes. It also works the hamstrings and triceps, making it ideal for full-body control and stability.
Knee Across The Body
Knee Across The Body targets your glutes along with the abductors and lower back. It is great for building balanced strength and improving control.
Kneeling Jump Squat
Kneeling Jump Squat targets your glutes along with the calves, hamstrings and quads. It is great for building balanced strength and improving control.
Kneeling Squat
A controlled lower-body lift that emphasizes glute activation over quad dominance.
Leg Lift
A bodyweight isolation movement that improves hip strength, posture, and balance.
Lunge
The Lunge strengthens the quads, glutes, and hamstrings while developing balance and mobility. It is ideal for building unilateral strength and real-world leg function.
Lying Glute
A powerful floor stretch for the glutes that uses light partner resistance to deepen the stretch.
One Knee To Chest
One Knee To Chest targets your glutes along with the hamstrings and lower back. It is great for building balanced strength and improving control.
One-Legged Cable Kickback
One-Legged Cable Kickback targets your glutes along with the hamstrings. It is great for building balanced strength and improving control.
Physioball Hip Bridge
A dynamic bridge movement that targets the glutes and hamstrings while improving core control and stability.
Piriformis-SMR
A foam rolling movement that reduces glute tightness and supports lower back health.
Pull Through
A posterior chain movement that emphasizes glute activation through full hip extension.
Seated Glute
A partner-assisted glute stretch that enhances hip mobility and releases lower body tension.
Single Leg Glute Bridge
Single Leg Glute Bridge targets your glutes along with the hamstrings. It is great for building balanced strength and improving control.
Squat
Squats target the quads, glutes, and hamstrings while also working the core and lower back. This compound barbell movement builds foundational strength, balance, and control.
Step-up with Knee Raise
A dynamic lower-body exercise that enhances hip mobility and stability.
Turkish Get-Up
The Turkish Get-Up trains your core, shoulders, and glutes while also working the hamstrings, hips, and triceps. This classic movement improves mobility, control, and real-world strength.