Exercises by muscle
Glutes exercises
The glutes are the muscles of your buttocks, among the largest in the body. They straighten and turn your hips and keep your pelvis level when you walk, run or stand on one leg.
Hip thrusts, bridges, squats, lunges and deadlifts all work the glutes. Driving through your heels and fully straightening your hips at the top helps.
- 144Exercises
- 16Kinds of equipment
- 75Beginner friendly
Every glutes exercise
144 exercises
Beginner friendly (75)
arms apart circular toe touch (male)
assisted lying glutes stretch
assisted lying gluteus and piriformis stretch
band bent-over hip extension
band hip lift
band lying hip internal rotation
band pull through
band seated hip internal rotation
band squat
band squat row
band step-up
band stiff leg deadlift- band straight back stiff leg deadlift
- basic toe touch (male)
- bench hip extension
- bent knee lying twist (male)
- cable deadlift
- cable pull through (with rope)
- cable standing hip extension
- curtsey squat
- dumbbell bench squat
- dumbbell contralateral forward lunge
- dumbbell deadlift
- dumbbell lunge
- dumbbell rear lunge
- dumbbell romanian deadlift
- dumbbell squat
- dumbbell step-up
- dumbbell stiff leg deadlift
- dumbbell straight leg deadlift
- dumbbell sumo pull through
- exercise ball hip flexor stretch
- flutter kicks
- forward lunge (male)
- glute bridge march
- glute bridge two legs on bench (male)
- hands clasped circular toe touch (male)
- hands reversed clasped circular toe touch (male)
- hug keens to chest
- iron cross stretch
- kneeling jump squat
- lever deadlift
- lever hip extension v. 2
- lever reverse hyperextension
- lever seated good morning
- low glute bridge on floor
- march sit (wall)
- monster walk
- outside leg kick push-up
- pelvic tilt into bridge
- pike-to-cobra push-up
- potty squat with support
- push-up inside leg kick
- rear decline bridge
- resistance band hip thrusts on knees (female)
- reverse hyper extension (on stability ball)
- reverse hyper on flat bench
- rocking frog stretch
- roller hip lat stretch
- roller hip stretch
- seated glute stretch
- seated piriformis stretch
- smith bent knee good morning
- smith deadlift
- smith full squat
- smith hack squat
- smith leg press
- smith low bar squat
- smith sprint lunge
- smith squat
- smith sumo squat
- spider crawl push up
- swimmer kicks v. 2 (male)
- twist hip lift
- walking lunge
Some experience (62)
- barbell deadlift
- barbell front chest squat
- barbell front squat
- barbell full squat
- barbell full squat (back pov)
- barbell full squat (side pov)
- barbell full zercher squat
- barbell glute bridge
- barbell glute bridge two legs on bench (male)
- barbell hack squat
- barbell high bar squat
- barbell jefferson squat
- barbell jump squat
- barbell lateral lunge
- barbell low bar squat
- barbell lunge
- barbell lying lifting (on hip)
- barbell narrow stance squat
- barbell one arm side deadlift
- barbell rack pull
- barbell rear lunge
- barbell rear lunge v. 2
- barbell romanian deadlift
- barbell seated good morning
- barbell single leg deadlift
- barbell speed squat
- barbell step-up
- barbell stiff leg good morning
- barbell sumo deadlift
- barbell zercher squat
- bodyweight drop jump squat
- dumbbell single leg deadlift
- dumbbell single leg deadlift with stepbox support
- dumbbell single leg squat
- exercise ball one leg prone lower body rotation
- exercise ball one legged diagonal kick hamstring curl
- frankenstein squat
- jump squat
- jump squat v. 2
- kettlebell front squat
- kettlebell goblet squat
- kettlebell lunge pass through
- kettlebell swing
- kettlebell turkish get up (squat style)
- lever horizontal one leg press
- lunge with jump
- one leg squat
- single leg bridge with outstretched leg
- sled 45 degrees one leg press
- sled 45в° leg press
- sled 45в° leg press (back pov)
- sled 45в° leg press (side pov)
- sled 45в° leg wide press
- sled closer hack squat
- sled hack squat
- sled lying squat
- tire flip
- trap bar deadlift
- weighted cossack squats (male)
- weighted lunge with swing
- weighted squat
- weighted stretch lunge
Keep exploring
Equipment for this muscle
Body part
Questions, answered
How many glutes exercises are there here?
There are 144 exercises that target the glutes in the AltF Fitness library, each with an animated demo and coaching tips.
What are good glutes exercises for beginners?
Moves rated beginner friendly here include arms apart circular toe touch (male), assisted lying glutes stretch and assisted lying gluteus and piriformis stretch. Start with a weight or version you can control for every rep, then build up gradually.
What equipment do I need to train the glutes?
The exercises here use body weight, barbell, dumbbell, band and more. Use the equipment filter on the exercise library to see only what you have.
How often should I train the glutes?
Guidelines for healthy adults suggest working each major muscle group at least twice a week. Leave a day or so between hard sessions for the same muscles so they can recover.
Is this medical advice?
No. It is general fitness information for healthy adults. If you have pain, an injury or a health condition, check with a doctor or physiotherapist first.
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