Guides › Glutes

1. #1 for glutes

   Barbell hip thrust

   GymIntermediate4 × 8–12

   Equipment: Barbell, bench, pad

   1. Upper back on the bench edge
   2. Chin tucked, ribs down
   3. Lock out with the glutes, shins vertical

   Common mistake: Overextending the lower back at the top.

2. #2 for glutes

   Bulgarian split squat

   Home + GymIntermediate3 × 8–10 / leg

   Equipment: Bench or chair (dumbbells optional)

   1. Back foot on the bench
   2. Lean slightly forward for more glute
   3. Lower until the back knee nearly touches

   Common mistake: Front foot too close to the bench.

3. #3 for glutes

   Sumo deadlift

   GymIntermediate3 × 5–8

   Equipment: Barbell

   1. Wide stance, toes out, hands inside the knees
   2. Push the floor apart as you stand
   3. Lock hips and knees together

   Common mistake: Hips shooting up first.

4. #4 for glutes

   Glute bridge

   HomeBeginner3 × 12–20

   Equipment: None

   1. Feet flat, hip-width
   2. Drive through the heels
   3. Squeeze the glutes at the top for 2 seconds

   Common mistake: Arching the lower back instead of using the glutes.

5. #5 for glutes

   Reverse lunge

   HomeBeginner3 × 10 / leg

   Equipment: None (dumbbells optional)

   1. Step back into a lunge
   2. Lower the back knee toward the floor
   3. Drive through the front heel to stand

   Common mistake: Short steps that load the knee.

6. #6 for glutes

   Cable glute kickback

   GymBeginner3 × 12–15 / side

   Equipment: Cable with ankle strap

   1. Ankle strap on, hold the machine
   2. Kick the leg back and up, squeeze the glute
   3. Return without arching your back

   Common mistake: Arching the lower back to lift higher.

7. #7 for glutes

   Single-leg glute bridge

   HomeBeginner3 × 10–12 / side

   Equipment: None

   1. One foot down, other leg up
   2. Drive the hips up through the heel
   3. Keep the hips level

   Common mistake: Hips tilting to one side.

8. #8 for glutes

   Hip abduction machine

   GymBeginner3 × 15

   Equipment: Abduction machine

   1. Sit tall, pads on the outside of your knees
   2. Push the knees out, pause
   3. Return slowly

   Common mistake: Letting the weight snap back.

9. #9 for glutes

   Curtsy lunge

   HomeIntermediate3 × 10 / leg

   Equipment: None (dumbbells optional)

   1. Step one leg back and across behind the other
   2. Lower until the front thigh is near parallel
   3. Push back to standing

   Common mistake: Front knee caving in.

10. #10 for glutes

    Donkey kick

    HomeBeginner3 × 15 / side

    Equipment: None

    1. On hands and knees
    2. Drive one heel up toward the ceiling, knee bent
    3. Lower without rotating the hips

    Common mistake: Arching the back.

11. #11 for glutes

    Frog pump

    HomeBeginner3 × 20

    Equipment: None

    1. Lie on your back, soles together, knees out
    2. Drive the hips up and squeeze hard
    3. Lower and repeat quickly

    Common mistake: Pushing through the toes.