Glute Exercises

Exercise Instructions
Hip Thrust (Barbell) 1. Sit on the ground with your upper back against a bench, feet flat on the floor, and a barbell across your hips. 2. Drive through your heels to lift your hips towards the ceiling, squeezing your glutes at the top. 3. Lower your hips back down to the starting position with control.
Single-Leg Hip Thrust 1. Sit on the ground with your upper back against a bench, one foot flat on the floor and the other leg extended straight out. 2. Drive through your heel to lift your hips towards the ceiling, squeezing your glutes at the top. 3. Lower your hips back down to the starting position with control.
Glute Bridge (Barbell) 1. Lie on your back with your knees bent and feet flat on the floor, a barbell across your hips. 2. Drive through your heels to lift your hips towards the ceiling, squeezing your glutes at the top. 3. Lower your hips back down to the starting position with control.
Single-Leg Glute Bridge 1. Lie on your back with your knees bent and one foot flat on the floor, the other leg extended straight up. 2. Drive through the heel of the foot on the floor to lift your hips towards the ceiling, squeezing your glutes at the top. 3. Lower your hips back down to the starting position with control.
Barbell Deadlift 1. Stand with feet shoulder-width apart, holding a barbell with an overhand grip. 2. Hinge at the hips and bend your knees to lower the bar towards the ground, keeping your back straight. 3. Push through your heels to lift the bar back up to the starting position.
Kettlebell Swing 1. Stand with feet shoulder-width apart, holding a kettlebell with both hands in front of you. 2. Hinge at the hips and swing the kettlebell between your legs. 3. Drive your hips forward to swing the kettlebell up to shoulder height. 4. Swing the kettlebell back down and repeat.
Reverse Lunge 1. Stand tall with feet hip-width apart. 2. Take a large step backward with one foot and lower your body until both knees are bent at 90 degrees. 3. Push through the front heel to return to the starting position. 4. Repeat on the other side.
Walking Lunge 1. Stand tall with feet hip-width apart. 2. Take a large step forward with one foot and lower your body until both knees are bent at 90 degrees. 3. Push through the front heel to return to the starting position. 4. Repeat, alternating legs with each step.
Bulgarian Split Squat 1. Stand a few feet in front of a bench, holding dumbbells at your sides or a barbell across your upper back. 2. Place one foot on the bench behind you. 3. Lower your body by bending your front knee until your thigh is parallel to the ground. 4. Push through your front heel to return to the starting position.
Lateral Band Walk 1. Place a resistance band around your legs, just above your knees. 2. Lower into a quarter squat position. 3. Take small side steps, leading with one foot while keeping tension on the band. 4. Repeat in the opposite direction.
Sumo Deadlift 1. Stand with feet wider than shoulder-width apart, toes pointed out, holding a barbell with an overhand grip. 2. Lower the bar towards the ground by bending your knees and pushing your hips back. 3. Push through your heels to lift the bar back up to the starting position.
Cable Kickback 1. Attach an ankle cuff to the lowest setting on a cable machine. 2. Face the machine and secure the cuff around one ankle. 3. Stand tall and kick the cuffed leg backward, squeezing your glutes at the top. 4. Return to the starting position and repeat.
Clamshell Exercise 1. Lie on your side with your hips and knees bent at a 45-degree angle, feet together. 2. Keeping your feet together, open your top knee as far as you can without moving your pelvis. 3. Slowly lower your knee back down. 4. Repeat on the other side.
Hip Abduction Machine 1. Sit on a hip abduction machine with your legs positioned against the pads. 2. Push your legs outward against the resistance, squeezing your glutes at the top of the movement. 3. Slowly return to the starting position.
Donkey Kicks 1. Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. 2. Keeping your knee bent, lift one leg up towards the ceiling, squeezing your glutes at the top. 3. Lower your leg back down and repeat on the other side.
Step-Up 1. Stand in front of a bench or step, holding dumbbells at your sides or a barbell across your upper back. 2. Step onto the bench with one foot, driving through your heel. 3. Bring the other foot up to meet it. 4. Step back down and repeat with the other leg.