Glutes
Thrusts, bridges, hinges and single-leg work.
Routines
Glute Builder
Thrusts for peak contraction, split squats and RDLs for stretch.
- Barbell Hip Thrust4 × 8–12
- Bulgarian Split Squat3 × 10/leg
- Dumbbell Romanian Deadlift3 × 10–12
- Cable Pull-Through3 × 15
All levels
All glutes exercises · 21
Barbell Back Squat
Compound · barbell, squat rack
Barbell Hip Thrust
Compound · barbell, bench
Barbell Romanian Deadlift
Compound · barbell
Bodyweight Squat
Compound · bodyweight
Bulgarian Split Squat
Compound · dumbbell, bench
Cable Pull-Through
Compound · cable
Conventional Deadlift
Compound · barbell
Dumbbell Romanian Deadlift
Compound · dumbbell
Dumbbell Step-Up
Compound · dumbbell, bench
Goblet Squat
Compound · dumbbell
Kettlebell Swing
Compound · kettlebell
Leg Press
Compound · leg press
Machine Hip Thrust
Compound · hip thrust machine
Reverse Lunge
Compound · bodyweight
Smith Machine Split Squat
Compound · smith machine
Smith Machine Squat
Compound · smith machine
Walking Dumbbell Lunge
Compound · dumbbell
Back Extension (45°)
Isolation · bench
Cable Hip Adduction
Isolation · cable
Copenhagen Plank
Isolation · bench
Glute Bridge
Isolation · bodyweight