The 39 Best Glutes Exercises

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Ranked based on how effective each exercise is in building muscle strength. Learn More

Top 10

  1. 1. Glute Kickback Machine

    Photo of Glute Kickback Machine being performed
    1,206,871 SETS LOGGED
    99.8 mSCORE

    Glute Kickback Machine is a variation on the more standard Single Leg Kickback. Unlike the standard variation, this exercise uses a machine to add resistance to the movement rather than just bodyweight. This gives you a bit more control over your resistance, and can be more easily scaled to your current capabilities. Additionally, the use of a machine restricts your range of motion, and adds stability to the movement. This lets you focus more on exertion than stabilizing the movement.

    • Beginner
    • Glute Kickback Machine
  2. 2. Kettlebell Swing American

    Photo of Kettlebell Swing American being performed
    260,779 SETS LOGGED
    99.3 mSCORE

    This exercise is a variation on the more common Kettlebell Swing. Like the more standard version, this is a compound, explosive movement that primarily targets the glutes. By swinging the kettlebell overhead, this exercise can better translate to some more advanced exercises like Snatches. This is a great exercise for developing power.

  3. 3. Single Leg Cable Kickback

    Photo of Single Leg Cable Kickback being performed
    177,525 SETS LOGGED
    98.3 mSCORE

    An isolation glute exercise that also engages the hamstrings, providing a targeted workout that enhances lower body strength and muscle definition. The cable resistance ensures a full range of motion and constant tension, offering advantages over bodyweight kickbacks.

  4. 4. Smith Machine Glute Bridge

    Photo of Smith Machine Glute Bridge being performed
    233,421 SETS LOGGED
    97.9 mSCORE

    This exercise is a weighted variation on the more standard Hip Thrust. Like other Hip Thrusts, this is a compound movement that primarily targets your glutes. The use of a Smith Machine allows you to add more resistance to this exercise than just your bodyweight. In addition, the Smith Machine will restrict your range of motion, and stabilize the movement. This allows you to focus more of your attention on exertion rather than stabilizing the movement.

    • Intermediate
    • Smith Machine
    • Flat Bench
  5. 5. Barbell Hip Thrust

    Photo of Barbell Hip Thrust being performed
    1,597,264 SETS LOGGED
    97.6 mSCORE

    Barbell Hip Thrust is a more challenging, weighted variation of the Hip Thrust. Beyond the added resistance from using a barbell, you’ll also place your shoulder blades on a flat bend in or to raise yourself off the ground. This is a great variation for anyone looking to make their Hip Thrusts more challenging.

  6. 6. Mini Loop Band Fire Hydrant

    Photo of Mini Loop Band Fire Hydrant being performed
    248,932 SETS LOGGED
    96.7 mSCORE

    This is an isolation movement that targets your glutes. The exercise involves kneeling on all fours, and raising one leg out and up against the resistance of a mini loop band. The use of a mini loop band helps to add resistance to this exercise, especially at the end of your range of motion.

  7. 7. Stability Ball Hip Bridge

    Photo of Stability Ball Hip Bridge being performed
    658,340 SETS LOGGED
    96.4 mSCORE

    This exercise is a variation on the more common Glute Bridge. Like Glute Bridge, this exercise is performed as a hold for time, and primarily targets the glutes. The use of a Stability Ball helps to add some instability to the movement which can help improve muscle activation.

  8. 8. Hip Thrust

    Photo of Hip Thrust being performed
    3,512,125 SETS LOGGED
    96.2 mSCORE

    Hip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.

    • Beginner
  9. 9. Cable Hip Extension

    Photo of Cable Hip Extension being performed
    901,620 SETS LOGGED
    95 mSCORE

    Cable Hip Extension is an exercise that involves strapping your leg to a cable machine, and then extending your leg out behind you. The use of a cable allows you to have precise control over the direction your resistance is coming from. This lets you perform this exercise from a standing position unlike many other similar exercises that require you to lay on the ground.

  10. 10. Cable Pull Through

    Photo of Cable Pull Through being performed
    848,277 SETS LOGGED
    94.3 mSCORE

    Cable Pull Through is a compound exercise that primarily targets your glutes. This exercise is similar to a kettlebell swing, although it can be performed much slower. The use of a cable allows for consistent tension throughout the movement while still developing your glute drive and hip hinge. This is a great exercise for anyone looking to build muscle mass and strength in their glutes, especially with regards to a hip hinge.

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  1. 11. Step Up

    Photo of Step Up being performed
    1,510,181 SETS LOGGED
    93.1 mSCORE

    Step Ups are a compound, bodyweight exercise that target your glutes, quads, and hamstrings. This exercise can be a bit more forgiving than other similar exercises, by allowing you to remain in a standing position, while still engaging the muscles in your leg. By targeting each side individually, you can ensure that you aren’t compensating for any strength discrepancies between sides.

    • Beginner
    • Box
  2. 12. Mini Loop Band Standing Hip Extension

    Photo of Mini Loop Band Standing Hip Extension being performed
    223,831 SETS LOGGED
    92.7 mSCORE

    Mini Loop Band Standing Hip Extension is an isolation movement that involves extending one leg out behind you. The use of a loop band adds resistance to this movement, especially near the end of your range of motion. This exercise is particular effective for building functional strength since it’s performed from a standing position.

  3. 13. Dumbbell Glute Bridge

    Photo of Dumbbell Glute Bridge being performed
    626,103 SETS LOGGED
    92.4 mSCORE

    This exercise is a weighted variation of the more common Glute Bridge. Like other Glute Bridge variations, this exercise primarily targets your glutes. By placing a dumbbell against your hips, you can add a bit more resistance to this exercise. This is a great variation for anyone looking to make their Glute Bridge a bit more challenging.

  4. 14. Single Leg Kickback

    Photo of Single Leg Kickback being performed
    2,496,834 SETS LOGGED
    91.5 mSCORE

    Single Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.

    • Beginner
  5. 15. Stability Ball Hip Thrust

    Photo of Stability Ball Hip Thrust being performed
    124,692 SETS LOGGED
    68.5 mSCORE

    This exercise is a variation on the more standard Hit Thrust. Like Hip Thrust, this is a compound, bodyweight movement that primarily targets the glutes. By placing your back on a stability ball, you can add more instability to the movement, which can lead to better muscle activation. In addition, by raising your torso off the ground, you can increase your range of motion. This is a great variation for anyone looking to add a bit more of a challenge to their Hip Thrusts.

  6. 16. Single Leg Glute Bridge and Squeeze

    Photo of Single Leg Glute Bridge and Squeeze being performed
    5,035 SETS LOGGED
    67.3 mSCORE

    The Single Leg Glute Bridge with a Medicine Ball Squeeze intensifies glute and core engagement by incorporating a medicine ball, making it an effective isolation exercise for unilateral glute strength and stability. This compact variation demands greater muscle activation to maintain balance and squeeze the ball, offering enhanced muscle growth and symmetry. It's a concise yet powerful exercise for boosting lower-body stability, improving posture, and aiding in injury prevention, suitable for integrating into lower-body and core training routines.

  7. 17. TRX Hip Thrust

    Photo of TRX Hip Thrust being performed
    43,668 SETS LOGGED
    64 mSCORE

    This exercise is a variation on the more common Hip Thrust. Like the Hip Thrust, this is a compound, bodyweight movement that primarily targets your glutes. By securing your feet to the TRX straps, you add some instability to the movement, which can help improve muscle activation. In addition, because your feet are elevated, you have a slightly increased range of motion.

  8. 18. Balance Trainer Lying Toe Taps

    Photo of Balance Trainer Lying Toe Taps being performed
    15,241 SETS LOGGED
    58.3 mSCORE

    Balance Trainer Lying Toe Taps is a compound movement that forces you to alternate tapping, and pushing off a Balance Trainer with each leg. By using a Balance Trainer, you can more easily raise your hips off the ground which can improve muscle activation, as well as add some instability, and a bit of assistance to the exercise. Because you need to keep your lower body suspended in the air, this exercise forces you to make quick explosive movements making this a great addition for anyone looking to improve their speed and quickness, or for anyone looking to add a bit more plyometrics to their workout.

  9. 19. Balance Trainer Single Leg Hip Thrusters

    Photo of Balance Trainer Single Leg Hip Thrusters being performed
    54,617 SETS LOGGED
    48.6 mSCORE

    Balance Trainer Single Leg Hip Thruster is a variation on the more common Hip Thrust. Like the Hip Thrust, this is a compound exercise that primarily targets your hamstrings and glutes. By performing this exercise with your foot planted on a Balance Trainer, you add significantly more instability to the movement. By performing this exercise with a single leg at a time, you add even more instability, as well as make it easier to identify and address any discrepancies in strength or mobility between sides.

  10. 20. Single Leg Glute Bridge

    Photo of Single Leg Glute Bridge being performed
    1,549,798 SETS LOGGED
    47.6 mSCORE

    This exercise is a variation on the more common Glute Bridge. Like Glute Bridge, this is a bodyweight exercise that targets your glutes. By performing the exercise one side at a time, you can ensure that you aren’t compensating for any discrepancies between sides. In addition, by performing this exercise with one leg at a time, you add more instability to the movement, which can help improve muscle activation.

    • Beginner
  11. 21. Dumbbell Hip Thrust

    Photo of Dumbbell Hip Thrust being performed
    621,485 SETS LOGGED
    44.3 mSCORE

    This exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.

  12. 22. Balance Trainer Balance Bar Hip Thrusters

    Photo of Balance Trainer Balance Bar Hip Thrusters being performed
    26,936 SETS LOGGED
    43.1 mSCORE

    This exercise is a variation on the more common Hip Thrust. Like the Hip Thrust, this is a compound bodyweight exercise that primarily targets the glutes. The use of a Balance Trainer adds some instability to the movement, which can help improve muscle activation, while also making the exercise a bit more comfortable. This is a great variation for anyone looking to add some variety to their Hip Thrusts.

  13. 23. Single-Leg Stability Ball Hip Thrust

    Photo of Single-Leg Stability Ball Hip Thrust being performed
    108,707 SETS LOGGED
    40.8 mSCORE

    This exercise is a variation on the more common Hip Thrust. Like the Hip Thrust, this is a compound, bodyweight movement that primarily targets your glutes. By placing your back on a stability ball, you add some instability to the movement, which can lead to better muscle activation. In addition by raising your upper body off the ground, you can slightly increase your range of motion.

  14. 24. Loop Band Hip Thrust

    Photo of Loop Band Hip Thrust being performed
    350 SETS LOGGED
    40.5 mSCORE

    Focusing on the glutes and hamstrings, this variation introduces an adjustable resistance with the loop band, enhancing the thrust movement's effectiveness for building strength and muscle in the lower body. It's superior for isolating the glutes compared to traditional hip thrusts.

  15. 25. Mini Loop Band Hip Thrust

    Photo of Mini Loop Band Hip Thrust being performed
    205,737 SETS LOGGED
    31.8 mSCORE

    This exercise is a variation on the more common Hip Thrust. Like other Hip Thrusts, this exercise is a compound, bodyweight exercise that primarily targets the glutes. By placing a band between your knees, you further recruit other muscle groups around your hips.

  16. 26. Elevated Hip Bridge

    Photo of Elevated Hip Bridge being performed
    692,645 SETS LOGGED
    30.8 mSCORE

    This exercise is a variation on the more standard Hit Thrust. Like Hip Thrust, this is a compound, bodyweight movement that primarily targets the glutes. By elevating your feet on a bench, or other surface, you can increase your range of motion, which can lead to better muscle activation. This is a great variation for anyone looking to make their Hip Thrusts a bit more challenging.

    • Beginner
    • Flat Bench
  17. 27. Loop Band Side Step

    Photo of Loop Band Side Step being performed
    73,706 SETS LOGGED
    29.9 mSCORE

    This lateral movement exercise strengthens the hips, glutes, and thighs, improving stability and promoting muscle balance. The loop band adds resistance to each step, increasing the effectiveness of the movement for strengthening the abductor muscles and enhancing overall lower body power and agility.

  18. 28. TRX Glute Bridge

    Photo of TRX Glute Bridge being performed
    86,088 SETS LOGGED
    27.5 mSCORE

    This exercise is a variation on the more common Glute Bridge. Like other Glute Bridges, this exercise primarily targets the glutes. By placing your feet in the TRX straps, you add significantly more instability to the movement, which can lead to better muscle activation.

  19. 29. Medicine Ball Glute Bridge

    Photo of Medicine Ball Glute Bridge being performed
    63,842 SETS LOGGED
    27.3 mSCORE

    A variation of the glute bridge that incorporates a medicine ball either held on the hips or placed under the feet. This exercise targets the glutes, hamstrings, and core, enhancing stability and strength with the added challenge of balancing the ball.

  20. 30. Loop Band Glute Kickback

    Photo of Loop Band Glute Kickback being performed
    68,844 SETS LOGGED
    26.1 mSCORE

    An isolation exercise, the Loop Band Glute Kickback targets the glutes with enhanced resistance from the loop band. It's excellent for sculpting and strengthening the glutes, offering a range of motion and resistance not easily achieved with weights.

  21. 31. Balance Trainer Reverse Hyperextension

    Photo of Balance Trainer Reverse Hyperextension being performed
    50,356 SETS LOGGED
    20.1 mSCORE

    Balance Trainer Reverse Hyperextension is a variation on the more common Reverse Hyperextension. Like other variations, this is a compound exercise that primarily targets your glutes and lower back. The use of a Balance Trainer can make this exercise more comfortable and accessible for some people, as well as add more instability to the movement which can help with muscle activation.

  22. 32. Medicine Ball Reverse Lunge

    Photo of Medicine Ball Reverse Lunge being performed
    27,681 SETS LOGGED
    14.2 mSCORE

    Medicine Ball Reverse Lunge is a weighted variation of Lunge. Like other Lunges, this is a compound exercise that primarily targets your lower body. Holding a medicine ball in both hands allows you to add a bit more resistance than just your bodyweight. By stepping backwards into your lunge, you also make this exercise more glute and hamstring focused than a standard lunge.

  23. 33. Medicine Ball Curtsy Lunge

    Photo of Medicine Ball Curtsy Lunge being performed
    25,673 SETS LOGGED
    13.3 mSCORE

    This exercise is a weighted variation of the more standard Curtsy Lunge. Like the standard variation, this is a compound exercise that primarily targets the glutes. By holding a medicine ball in both hands, you can add more resistance to this exercise than simply your body weight.

  24. 34. Forward Lunge with Twist

    Photo of Forward Lunge with Twist being performed
    194,704 SETS LOGGED
    12.8 mSCORE

    This exercise is a variation on the more standard Lunge. Like most lunges this is a compound exercise that targets the quads, glutes, and hamstrings, but with a twist. In addition to the benefits of a standard lunge, holding a medicine ball in both hands adds resistance, while twisting with that medicine ball forces you to both pause at the bottom as well as stabilize the movement as you rotate.

  25. 35. Straight Leg Kickback

    Photo of Straight Leg Kickback being performed
    565,619 SETS LOGGED
    12.1 mSCORE

    Straight Leg Kickback is a bodyweight exercise that primarily targets the glutes. By extending your leg out behind you, and off the ground, you’re already engaging your glutes and hamstrings. By pulsing your leg up and down, you take your already engaged glutes, and move them through a limited range of motion. This is a great exercise for isolating the glutes.

    • Beginner
  26. 36. Side Leg Kick

    Photo of Side Leg Kick being performed
    39,613 SETS LOGGED
    11.1 mSCORE

    Side Leg Kick is an exercise that primarily targets your glutes. By lying on your side and raising your top leg into the air, you’re already recruiting your glutes, as well as your other smaller muscle groups like hip flexors. With your glutes already engaged, you then move them through a range of motion to further improve muscle activation.

    • Beginner
  27. 37. Frog Pump

    Photo of Frog Pump being performed
    472,215 SETS LOGGED
    9.2 mSCORE

    Frog Pump is a variation on the more standard Hit Thrust. Like Hip Thrust, this is a compound, bodyweight movement that primarily targets the glutes. By placing your feet together with your knees flared out to either side, you can further recruit your hip flexors.

    • Beginner
  28. 38. Medicine Ball Hip Thrusts

    Photo of Medicine Ball Hip Thrusts being performed
    97,505 SETS LOGGED
    2.8 mSCORE

    This exercise is a weighted variation on the more standard Hit Thrust. By holding a medicine ball against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.

  29. 39. Balance Trainer Rear Glute Raises

    Photo of Balance Trainer Rear Glute Raises being performed
    37,055 SETS LOGGED
    0.9 mSCORE

    Balance Trainer Rear Glute Raises is a compound, bodyweight exercise that primarily targets the glutes. The exercise involves placing your hands on the flat side of a Balance Trainer, and then raising your legs with your knees bent up behind you. By positioning your hands on the balance trainer with the dome facing down, you add significantly more instability to this movement.