Skip to content

Glutes Exercises & Stretches

27 exercises that target the glutes, plus 14 more where it works as a supporting muscle. Each has an animated 3D demo you can rotate.

v2026.10.13

A 20-minute glutes workout

What the plan builder would pick for your setup, guided set by set with timed rests. Your weights and reps stay on this device.

  1. Goblet Squat3 × 6–10
  2. Dumbbell Romanian Deadlift3 × 6–10
  3. Romanian Deadlift2 × 8–12
Front
Back

Glutes

Gluteus maximus

What it does

Extends the hip: standing up, climbing, sprinting, jumping. The largest muscle in the body.

How to train it

Hip thrusts and bridges for the squeeze at the top; squats, lunges and hinges for the stretch at the bottom. Use both.

Best exercises for your glutes

Deadlift: works the glutes and hamstrings and lower back

Deadlift

GlutesHamstringsLower Back· Barbell
Barbell Back Squat: works the quads and glutes

Barbell Back Squat

QuadsGlutes· Barbell
Bodyweight Squat: works the quads and glutes

Bodyweight Squat

QuadsGlutes· Bodyweight
Goblet Squat: works the quads and glutes

Goblet Squat

QuadsGlutes· Dumbbells
Lunge: works the quads and glutes

Lunge

QuadsGlutes· Bodyweight
Bulgarian Split Squat: works the quads and glutes

Bulgarian Split Squat

QuadsGlutes· Dumbbells
Romanian Deadlift: works the hamstrings and glutes

Romanian Deadlift

HamstringsGlutes· Barbell
Dumbbell Romanian Deadlift: works the hamstrings and glutes

Dumbbell Romanian Deadlift

HamstringsGlutes· Dumbbells
Barbell Hip Thrust: works the glutes

Barbell Hip Thrust

Glutes· Barbell
Glute Bridge: works the glutes

Glute Bridge

Glutes· Bodyweight
Dumbbell Sumo Squat: works the inner thighs and glutes

Dumbbell Sumo Squat

Inner ThighsGlutes· Dumbbells
Squat Jump: works the quads and glutes

Squat Jump

QuadsGlutes· Cardio
Step-Up: works the quads and glutes

Step-Up

QuadsGlutes· Bodyweight
Superman: works the lower back and glutes

Superman

Lower BackGlutes· Bodyweight
Bird Dog: works the abs and glutes

Bird Dog

AbsGlutes· Bodyweight
Donkey Kick: works the glutes

Donkey Kick

Glutes· Bodyweight
Single-Leg Glute Bridge: works the glutes

Single-Leg Glute Bridge

Glutes· Bodyweight
Warrior II: works the quads and glutes

Warrior II

QuadsGlutes· Yoga
Warrior I: works the quads and glutes

Warrior I

QuadsGlutes· Yoga
Chair Pose: works the quads and glutes

Chair Pose

QuadsGlutes· Yoga
Bridge Pose: works the glutes

Bridge Pose

Glutes· Yoga
Kettlebell Swing: works the glutes and hamstrings

Kettlebell Swing

GlutesHamstrings· Kettlebell
Cable Glute Kickback: works the glutes

Cable Glute Kickback

Glutes· Cable
Cable Pull-Through: works the glutes and hamstrings

Cable Pull-Through

GlutesHamstrings· Cable
Leg Press: works the quads and glutes

Leg Press

QuadsGlutes· Machine
Smith Machine Squat: works the quads and glutes

Smith Machine Squat

QuadsGlutes· Machine
45° Back Extension: works the lower back and glutes

45° Back Extension

Lower BackGlutes· Machine

Also works your glutes

Not the main target in these, but a hard-working supporting muscle.

Burpee: works the quads and chest

Burpee

QuadsChest
Jumping Jack: works the calves

Jumping Jack

Calves
High Knees: works the quads and calves

High Knees

QuadsCalves
Wall Sit: works the quads

Wall Sit

Quads
Cobra Pose: works the lower back

Cobra Pose

Lower Back
Mountain Pose: works the abs

Mountain Pose

Abs
Low Lunge: works the quads

Low Lunge

Quads
Upward-Facing Dog: works the triceps and lower back

Upward-Facing Dog

TricepsLower Back
Extended Side Angle: works the quads and obliques

Extended Side Angle

QuadsObliques
Plank: works the abs

Plank

Abs
Pallof Press: works the obliques and abs

Pallof Press

ObliquesAbs
Cable Woodchop: works the obliques

Cable Woodchop

Obliques
Hack Squat: works the quads

Hack Squat

Quads
Hip Abduction Machine: works the outer hips

Hip Abduction Machine

Outer Hips

Stretches for your glutes

Yoga poses and stretches that lengthen this muscle. They are good after training or at the end of the day.

Child’s Pose: stretches the lower back and lats and glutes

Child’s Pose

Lower BackLatsGlutes
Pigeon Pose: stretches the glutes and outer hips

Pigeon Pose

GlutesOuter Hips
Seated Twist: works the obliques

Seated Twist

Obliques
Supine Twist: stretches the lower back and glutes and obliques and chest

Supine Twist

Lower BackGlutesObliquesChest
Happy Baby: stretches the inner thighs and glutes and lower back

Happy Baby

Inner ThighsGlutesLower Back
Knees-to-Chest Pose: stretches the lower back and glutes

Knees-to-Chest Pose

Lower BackGlutes
Reclined Bound Angle: stretches the inner thighs and glutes

Reclined Bound Angle

Inner ThighsGlutes

Other muscles

ChestFront DeltsSide DeltsRear DeltsBicepsTricepsForearmsTrapsLatsUpper BackLower BackAbsObliquesOuter HipsInner ThighsQuadsHamstringsCalves

Related tools

Workout Plan GeneratorA 4, 8 or 12-week plan for your goal and equipmentBMI CalculatorYour BMI and the healthy weight range for your heightGLP-1 Weight Loss CalculatorWeek-by-week Wegovy, Zepbound & Foundayo forecast from the clinical trials