Glutes exercises: step-by-step technique

18 exercises for glutes with short guides: how to do them, common mistakes and alternatives. Equipment: bodyweight, barbell, cable machine, machine, kettlebell, and resistance band.

• Glute bridgeBodyweight · BeginnerLearn hip extension on the floor.
• Hip thrustBarbell · IntermediateDrive a loaded bar up with your hips from a bench; a direct glute builder.
• Cable kickbackCable machine · BeginnerPush one leg back against a low cable to isolate the glutes.
• Hip abductionMachine · BeginnerA seated machine that presses the knees outward to train the outer glutes and hips.
• Single-leg glute bridgeBodyweight · IntermediateA harder bridge on one leg that trains each glute separately without equipment.
• Kettlebell swingKettlebell · IntermediateAn explosive hip hinge that swings a kettlebell to chest height; power for the glutes and hamstrings.
• Barbell glute bridgeBarbell · BeginnerA floor-based loaded glute bridge, a simple way to load the glutes.
• Cable pull-throughCable machine · BeginnerA hip-hinge pattern that loads the glutes and hamstrings with little spinal load.
• Banded lateral walkResistance band · BeginnerA glute warm-up that trains the hip abductors while you step sideways against a band.
• Banded glute bridgeResistance band · BeginnerA glute bridge with a band above the knees that adds glute-medius work.
• Glute kickback machineMachine · BeginnerA machine kickback that isolates the glutes by driving one leg back against resistance.
• Reverse hyperextensionMachine · IntermediateA lying machine movement that swings the legs up to train the glutes and lower back.
• Donkey kickBodyweight · BeginnerAn all-fours leg lift that targets the glutes.
• Fire hydrantBodyweight · BeginnerAn all-fours leg lift to the side that works the outer glutes.
• ClamshellBodyweight · BeginnerA side-lying hip opener that activates the small stabilising glute muscles.
• Glute bridge marchBodyweight · BeginnerA glute bridge where you alternate lifting each foot to challenge hip stability.
• Side-lying hip abductionBodyweight · BeginnerA side-lying leg lift that strengthens the outer hip and glute medius.
• Single-leg hip thrustBodyweight · IntermediateA hip thrust performed on one leg to build glute strength and hip stability.

Programmes with this focus

• Glutes & legs focus3 days a week · Dumbbells
• Glutes and hips focus (gym)3 days a week · Gym

All exercises

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.