Glute exercises

Back Extension, Barbell Back Squat, Barbell Deadlift, Bodyweight Squat, Box Jump are the movements to build a glutes session around — they load the muscle through its full range and are easy to add weight to over time. Two or three sessions a week. Combine a hinge that loads the stretch (Romanian deadlift, good morning), a squat pattern for depth, and something that loads the top of the hip extension (hip thrust, bridge). Mix heavy sets of 5–8 with higher-rep work of 12–20 — glutes respond to both.

Two or three sessions a week. Combine a hinge that loads the stretch (Romanian deadlift, good morning), a squat pattern for depth, and something that loads the top of the hip extension (hip thrust, bridge). Mix heavy sets of 5–8 with higher-rep work of 12–20 — glutes respond to both.

Yes — Back Extension, Bodyweight Squat, Box Jump, Curtsy Lunge need no equipment beyond your bodyweight. Add a band or a pair of dumbbells and most of the rest of this list opens up.

Start with Back Extension, Bodyweight Squat, Cable Glute Kickback, Cable Pull-Through. Each one has a guided or fixed path, so you can learn the pattern and add load without needing a spotter.

Turning every glute exercise into a lower-back exercise. If the back is fatigued before the glutes are, the hips are not moving through their range and the spine is making up the difference.