Glute exercises
28 movements that train the glutes directly, each with setup cues, the mistakes to avoid and a substitution for every equipment type.
What the glutes do
The gluteus maximus is the largest muscle in the body and drives hip extension — standing up, stepping up, sprinting. The medius and minimus sit on the side of the hip and stop the pelvis dropping on every single-leg step, which is why they matter far beyond how they look.
Glute exercises in the library
Every one links to a full form guide — setup, execution, common mistakes and what to do instead if the machine is busy.
Back Extension
Spinal erectors, Glutes
Barbell Back Squat
Quads, Glutes
Barbell Deadlift
Glutes, Hamstrings
Bodyweight Squat
Quads, Glutes
Box Jump
Quads, Glutes
Bulgarian Split Squat
Quads, Glutes
Bulgarian Split Squat
Quads, Glutes
Cable Glute Kickback
Glutes
Cable Pull-Through
Glutes
Curtsy Lunge
Glutes
Glute Bridge
Glutes
Glute Drive Machine
Glutes
Goblet Squat
Quads, Glutes
Hip Abduction (Outer Glute)
Glutes
Hip Mobility Flow
Hips
Hip Thrust
Glutes
Jump Squat
Quads, Glutes
Kettlebell Swing
Glutes, Hamstrings
Lateral Lunge
Quads, Glutes
Leg Press
Quads, Glutes
Reverse Hyperextension
Glutes
Reverse Lunge
Quads, Glutes
Romanian Deadlift
Hamstrings, Glutes
Sled Push
Legs, Glutes
Step-Up
Quads, Glutes
StepMill
Heart, Legs, Glutes
Sumo Deadlift
Glutes, Hamstrings
Walking Lunge
Quads, Glutes
How to train glutes
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.
The mistake to avoid
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.
Glute exercises by equipment
Whatever your gym has — or does not have.
Free Weights
11Bodyweight
9Selectorized Strength
3Cable & Functional
2Mobility & Stretch
1Plate-Loaded
1Cardio
1Also works the glutes
These train something else first, but the glutes works hard in them — worth counting toward your weekly total.
Glute exercises — questions people ask
What are the best glutes 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.
How often should I train glutes?
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.
Can I train glutes at home?
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.
Which glutes exercises are best for beginners?
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.
What is the most common glutes training mistake?
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.