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Exercise library

Glute exercises, by equipment

These are the 46 glute, hamstring, and lower-body exercises the Glute Max coach builds programs from. Each page has our own photos of the start and end positions, an animated form guide, step-by-step instructions, and the cues we give in the app. Jump to bodyweight, home, or gym.

How to build a glute workout from this list

A good glute session has three parts: one heavy hip-extension lift (a hip thrust, glute bridge, or deadlift variation), one deep-stretch movement (a squat, lunge, or Romanian deadlift), and one abduction move for the side glute (lateral walks, clamshells, or the abduction machine). Two or three sessions a week, adding weight or reps each week, is enough for most people. The app does this planning for you and adjusts it to whatever equipment you have.

Bodyweight glute exercises

No equipment at all. These are the moves in the bodyweight-only programs.

Glute KickbackGlute Kickbackglutes · BodyweightClamshellClamshellglutes · BodyweightFlutter KicksFlutter Kicksglutes · BodyweightGlute BridgeGlute Bridgeglutes · BodyweightLying Leg LiftLying Leg Liftglutes · BodyweightSide-Lying Leg RaiseSide-Lying Leg Raiseglutes · BodyweightSingle-Leg Glute BridgeSingle-Leg Glute Bridgeglutes · BodyweightSplit SquatSplit Squathamstrings · BodyweightStep-Up with Knee RaiseStep-Up with Knee Raiseglutes · BodyweightWalking LungeWalking Lungequads · Bodyweight

Glute exercises at home

A pair of dumbbells, a kettlebell, or a loop band is enough for these.

Banded Hip ExtensionBanded Hip Extensionglutes · BandsBanded Hip LiftBanded Hip Liftglutes · BandsBanded Lateral WalkBanded Lateral Walkglutes · BandsDumbbell LungeDumbbell Lungequads · DumbbellDumbbell Romanian DeadliftDumbbell Romanian Deadlifthamstrings · DumbbellGoblet SquatGoblet Squatquads · KettlebellsKettlebell SwingKettlebell Swinghamstrings · KettlebellsLateral Step-UpLateral Step-Upglutes · DumbbellReverse LungeReverse Lungequads · DumbbellStability-Ball Hip BridgeStability-Ball Hip Bridgeglutes · Exercise ballStep-UpStep-Upquads · DumbbellSumo SquatSumo Squatquads · Dumbbell

Gym glute exercises

Barbell, cable, and machine work for when you have a full gym.

Back SquatBack Squatquads · BarbellBarbell Glute BridgeBarbell Glute Bridgeglutes · BarbellBarbell Hip ThrustBarbell Hip Thrustglutes · BarbellBarbell LungeBarbell Lungequads · BarbellBulgarian Split SquatBulgarian Split Squatquads · BarbellCable Glute KickbackCable Glute Kickbackglutes · CableCable Pull-ThroughCable Pull-Throughglutes · CableDeadliftDeadliftlower back · BarbellFront SquatFront Squatquads · BarbellGlute-Ham RaiseGlute-Ham Raisehamstrings · MachineGood MorningGood Morninghamstrings · BarbellHack SquatHack Squatquads · MachineHip Abduction MachineHip Abduction Machineglutes · MachineHip Adduction MachineHip Adduction Machineinner thighs · MachineHip Thrust MachineHip Thrust Machineglutes · BarbellBack ExtensionBack Extensionlower back · OtherKneeling SquatKneeling Squatglutes · BarbellLeg PressLeg Pressquads · MachineOne-Leg Cable KickbackOne-Leg Cable Kickbackglutes · CableRomanian DeadliftRomanian Deadlifthamstrings · BarbellSeated Leg CurlSeated Leg Curlhamstrings · MachineSmith Machine SquatSmith Machine Squatquads · MachineStiff-Legged DeadliftStiff-Legged Deadlifthamstrings · BarbellSumo DeadliftSumo Deadlifthamstrings · Barbell

Want these in a program built for you?

Glute Max asks about your equipment, goal, and schedule, then builds your week and animates every exercise. Free to download, 3-day trial on the yearly plan.

Download on the App Store