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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.

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 — 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

Other muscles

ChestFront DeltsSide DeltsRear DeltsBicepsTricepsForearmsTrapsLatsUpper BackLower BackAbsObliquesOuter HipsInner ThighsQuadsHamstringsCalves

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