Glutes Exercises

10 exercises that target the glutes, plus 1 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

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

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

Kettlebell Swing — works the glutes and hamstrings

Kettlebell Swing

GlutesHamstrings· Kettlebell

Also works your glutes

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

Plank — works the abs

Plank

Other muscles

Chest Front Delts Side Delts Rear Delts Biceps Triceps Forearms Traps Lats Upper Back Lower Back Abs Obliques Outer Hips Inner Thighs Quads Hamstrings Calves

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