The 60 Best Glutes Exercises

1. 1. Hip Thrust

   

   4,210,636 SETS LOGGED99.8 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

2. 2. Glute Kickback Machine

   

   1,620,653 SETS LOGGED99.3 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

3. 3. Barbell Hip Thrust

   

   2,175,817 SETS LOGGED98.4 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.

   • Intermediate
   • Barbells
   • Flat Bench

4. 4. Dumbbell Hip Thrust

   

   970,756 SETS LOGGED97 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.

   • Beginner
   • Dumbbells

5. 5. Elevated Hip Bridge

   

   914,624 SETS LOGGED96.5 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 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

6. 6. Single Leg Glute Bridge

   

   1,870,536 SETS LOGGED96 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
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8. 7. Single Leg Kickback

   

   2,937,158 SETS LOGGED95.8 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

9. 8. Cable Hip Extension

   

   1,234,897 SETS LOGGED95.3 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.

   • Beginner
   • Hi-Lo Pulley Cable

10. 9. Kettlebell Swing American

    

    389,219 SETS LOGGED95.1 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.

    • Intermediate
    • Kettlebells

11. 10. Medicine Ball Hip Thrusts

    

    144,518 SETS LOGGED94.9 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.

    • Beginner
    • Medicine Ball

1. 11. Straight Leg Kickback

   

   633,762 SETS LOGGED94.4 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

2. 12. Side Leg Kick

   

   56,926 SETS LOGGED93.9 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

3. 13. Medicine Ball Curtsy Lunge

   

   37,734 SETS LOGGED93.7 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.

   • Intermediate
   • Medicine Ball

4. 14. Frog Pump

   

   550,547 SETS LOGGED93.5 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

5. 15. Mini Loop Band Fire Hydrant

   

   289,970 SETS LOGGED93.2 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.

   • Beginner
   • Mini Loop Bands

6. 16. Stability Ball Hip Thrust

   

   178,690 SETS LOGGED92.5 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.

   • Intermediate
   • Stability (Swiss) Ball

7. 17. Loop Band Glute Kickback

   

   84,394 SETS LOGGED92.1 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.

   • Beginner
   • Loop Bands

8. 18. Medicine Ball Reverse Lunge

   

   40,334 SETS LOGGED91.8 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.

   • Intermediate
   • Medicine Ball

9. 19. Loop Band Side Step

   

   93,153 SETS LOGGED91.4 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.

   • Beginner
   • Loop Bands

10. 20. Cable Pull Through

    

    1,075,650 SETS LOGGED91.1 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.

    • Beginner
    • Hi-Lo Pulley Cable

11. 21. Single Leg Hip Thrust

    

    709,774 SETS LOGGED90.9 mSCORE

    Single Leg Hip Thrust is a variation on the more standard Hip Thrust. Like other Hip Thrusts, this compound exercise primarily targets the glutes and hamstrings. By performing the exercise one leg at a time, you add more instability to the movement, which can help improve muscle activation and address strength discrepancies between sides. This variation provides a greater focus on single-leg strength and balance.

    • Beginner

12. 22. Balance Trainer Balance Bar Hip Thrusters

    

    30,741 SETS LOGGED90.7 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.

    • Intermediate
    • BOSU® Balance Trainer
    • PVC Pipe

13. 23. Balance Trainer Lying Toe Taps

    

    17,988 SETS LOGGED90.2 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.

    • Intermediate
    • BOSU® Balance Trainer

14. 24. Single Leg Cable Kickback

    

    238,097 SETS LOGGED90 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.

    • Beginner
    • Hi-Lo Pulley Cable

15. 25. Balance Trainer Rear Glute Raises

    

    44,326 SETS LOGGED89.3 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.

    • Intermediate
    • BOSU® Balance Trainer

16. 26. Step Up

    

    1,691,846 SETS LOGGED89 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

17. 27. Balance Trainer Reverse Hyperextension

    

    56,715 SETS LOGGED88.8 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.

    • Beginner
    • BOSU® Balance Trainer

18. 28. Mini Loop Band Hip Thrust

    

    240,221 SETS LOGGED88.3 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.

    • Beginner
    • Mini Loop Bands

19. 29. Smith Machine Glute Bridge

    

    316,844 SETS LOGGED88.1 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
    • Flat Bench
    • Smith Machine

20. 30. TRX Glute Bridge

    

    104,530 SETS LOGGED87.9 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.

    • Beginner
    • TRX

21. 31. Stability Ball Hip Bridge

    

    821,396 SETS LOGGED87.4 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.

    • Beginner
    • Stability (Swiss) Ball

22. 32. TRX Hip Thrust

    

    50,723 SETS LOGGED87.1 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.

    • Beginner
    • TRX

23. 33. Single-Leg Stability Ball Hip Thrust

    

    158,656 SETS LOGGED86.9 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.

    • Intermediate
    • Stability (Swiss) Ball

24. 34. Balance Trainer Single Leg Hip Thrusters

    

    64,032 SETS LOGGED86.7 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.

    • Intermediate
    • BOSU® Balance Trainer

25. 35. Foam Roll Glutes

    

    581,764 SETS LOGGED86.4 mSCORE

    Foam Roll Glutes is a self-myofascial release technique that targets the glutes. This exercise helps relieve muscle tightness, improve flexibility, and increase blood flow to the area. The foam roller allows you to apply pressure to the glutes, breaking up knots and adhesions in the muscle. This is a great recovery exercise that can help prepare your glutes for more strenuous activities.

    • Beginner
    • Foam Roller

26. 36. Kneeling Squat

    

    720,657 SETS LOGGED86.2 mSCORE

    Kneeling Squat is a unique variation of the more traditional Squat. This compound exercise primarily targets the quadriceps and glutes. By performing the exercise from a kneeling position, you can eliminate stress on the lower back and knees. This adaptation makes it a great choice for those with mobility issues or anyone looking to focus more intensely on their upper leg muscles without the added complexity of balance.

    • Intermediate
    • Barbells

27. 37. Mini Loop Band Standing Hip Extension

    

    268,385 SETS LOGGED86 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.

    • Beginner
    • Mini Loop Bands

28. 38. Standing Leg Side Circle

    

    150,226 SETS LOGGED85.5 mSCORE

    Standing Leg Side Circle is an isolation exercise that targets the hip flexors and adductors. By performing circular motions with your leg, you engage muscles around your hips that are often neglected in other exercises. This is a great exercise for improving hip mobility and stability, and it’s particularly beneficial for athletes looking to enhance their lateral movements.

    • Beginner

29. 39. Dumbbell Glute Bridge

    

    957,156 SETS LOGGED85.3 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.

    • Beginner
    • Dumbbells

30. 40. Forward Lunge with Twist

    

    233,431 SETS LOGGED85 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.

    • Intermediate
    • Stability (Swiss) Ball
    • Medicine Ball

31. 41. Side Leg Hip Circle

    

    94,884 SETS LOGGED84.6 mSCORE

    Side Leg Hip Circle is an isolation exercise that primarily targets the glutes and hips. By lying on your side and drawing circles with your top leg, you engage your hip flexors and glutes through a full range of motion. This is an excellent exercise for improving hip mobility and stability, as well as strengthening the smaller stabilizing muscles around the hip joint.

    • Beginner

32. 42. Lower Body Crawl

    

    24,505 SETS LOGGED84.3 mSCORE

    Lower Body Crawl is a compound exercise that targets the glutes, hamstrings, and core. By crawling with only the lower body, you challenge balance and coordination significantly. This exercise helps to build strength and stability in the lower body while also emphasizing core engagement due to the need for maintaining hip stability during movement.

    • Beginner

33. 43. Barbell Glute Bridge

    

    815,197 SETS LOGGED83.9 mSCORE

    Barbell Glute Bridge is a weighted variation of the more standard Glute Bridge. Like other Glute Bridge variations, this exercise primarily targets your glutes. By placing a barbell across your hips, you can add significantly more resistance than bodyweight alone. This is a great variation for developing both strength and power in your glutes.

    • Intermediate
    • Barbells

34. 44. Banded Glute Bridge with Alternating Leg Raise

    

    30,928 SETS LOGGED83.6 mSCORE

    This exercise is a variation on the Glute Bridge that incorporates a loop band and alternating leg raises. Like other Glute Bridge variations, this compound exercise primarily targets the glutes and hamstrings. The loop band adds resistance, increasing muscle activation. Alternating leg raises provide instability, engaging your core and identifying any imbalances in strength and stability between sides. This is a great exercise for adding challenge and variety to your glute and core workouts.

    • Intermediate
    • Mini Loop Bands

35. 45. Lying Figure Four

    

    370,387 SETS LOGGED83.4 mSCORE

    Lying Figure Four is an isolation stretch that primarily targets the glutes and the outer hip muscles. By lying on your back and placing one ankle over the opposite knee, you create a 'figure four' shape. This position allows for a deep stretch, promoting flexibility and relieving tension in the glutes and lower back. It’s a great exercise for improving mobility in the hips, especially post workout or after long periods of sitting.

    • Beginner

36. 46. Pigeon Pose

    

    394,010 SETS LOGGED82.7 mSCORE

    Pigeon Pose is a yoga stretch that primarily targets the hip flexors and glutes. By extending one leg back and resting the other leg bent in front, you significantly stretch the hip joints and muscles. This pose is excellent for improving hip mobility and flexibility, making it a beneficial addition to any lower body or mobility routine.

    • Beginner

37. 47. Single Leg Glute Bridge and Squeeze

    

    24,941 SETS LOGGED82.5 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.

    • Intermediate
    • Medicine Ball

38. 48. Medicine Ball Glute Bridge

    

    99,687 SETS LOGGED82.2 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.

    • Beginner
    • Medicine Ball

39. 49. Foam Roll Glute Bridge

    

    16,215 SETS LOGGED82 mSCORE

    Foam Roll Glute Bridge is a variation on the standard Glute Bridge. This compound movement targets the glutes and hamstrings. By placing your feet or back on a foam roller, you add instability to the exercise. This increases muscle activation and can help improve balance and stability, making it a great choice for adding variety to your lower body workouts.

    • Beginner
    • Foam Roller

40. 50. Foam Roll Hip Thrust

    

    12,945 SETS LOGGED80.6 mSCORE

    Foam Roll Hip Thrust is a variation of the Hip Thrust. Like other Hip Thrust variations, this compound exercise primarily targets the glutes. The foam roll can offer additional comfort and stabilization by supporting the hips and lower back. This is an excellent choice for beginners or those with sensitivities needing a more accessible Hip Thrust version.

    • Beginner
    • Foam Roller

41. 51. Single Leg Foam Roll Hip Thrust

    

    13,462 SETS LOGGED79.9 mSCORE

    This exercise is a variation on the more common Hip Thrust. Like other Hip Thrusts, this is a compound exercise that primarily targets the glutes and hamstrings. Using a foam roll under your back adds instability, which can improve muscle activation. Performing this movement one leg at a time allows you to focus on imbalances in strength between sides and enhance core engagement.

    • Beginner
    • Foam Roller

42. 52. Standing Leg Side Hold

    

    270,034 SETS LOGGED79.2 mSCORE

    Standing Leg Side Hold is an isolation exercise that primarily targets the glutes and hip abductors. By raising one leg to the side and holding it there, you engage these muscles to maintain stability and balance. This exercise helps improve balance, stability, and muscle endurance. It's a great addition for anyone looking to fine-tune lower body strength and muscle control.

    • Beginner

43. 53. Prone Flutter Kicks

    

    95,524 SETS LOGGED78.5 mSCORE

    Prone Flutter Kicks are a bodyweight exercise that primarily targets the lower back and glutes. By lying face down and alternating leg kicks, you recruit these muscles while maintaining a straight posture. This adds some instability, further engaging your core. This is a great exercise for improving lower back strength and enhancing stability in your posterior chain.

    • Intermediate
    • Flat Bench

44. 54. Box Drops

    

    10,762 SETS LOGGED78.3 mSCORE

    Box Drops are a plyometric exercise that primarily targets your lower body muscles like the quads, hamstrings, and calves. Unlike Box Jumps, this exercise involves stepping off a box and landing softly. This can help improve your ability to control landings and absorb impact, making it a great exercise for developing strength and stability, especially for athletes.

    • Beginner
    • Box

45. 55. Seated Figure Four

    

    336,438 SETS LOGGED78 mSCORE

    Seated Figure Four is an isolation stretching exercise that primarily targets the glutes and hip flexors. By placing one ankle over the opposite knee and leaning forward, you can effectively stretch the glutes and hips. This stretch is excellent for improving lower body flexibility and addressing tightness in the hips and glutes, which can be beneficial for a variety of lower body exercises.

    • Beginner

46. 56. Single-Leg Glute Bridge with External Rotation

    

    245,253 SETS LOGGED76.9 mSCORE

    Single-Leg Glute Bridge with External Rotation is a variation on the more standard Glute Bridge. Like the Glute Bridge, this compound exercise primarily targets the glutes. By performing this exercise with one leg and adding external rotation at the top, you add instability and further recruit smaller muscles around your hips. This is a great exercise for improving glute activation and hip stability.

    • Beginner

47. 57. Partner Banded Reverse Leg Raise

    

    739 SETS LOGGED74.8 mSCORE

    Partner Banded Reverse Leg Raise is a compound bodyweight exercise that primarily targets the glutes and hamstrings. The use of a resistance band adds additional resistance and forces more muscle activation while your partner provides guidance and support to maintain form. This is a great exercise for adding variety to your lower body workouts, building muscle mass, and strength in your posterior chain.

    • Beginner
    • Loop Bands

48. 58. Loop Band Hip Thrust

    

    2,714 SETS LOGGED71 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.

    • Beginner
    • Flat Bench
    • Loop Bands

49. 59. Knee to Chest Stretch

    

    494,577 SETS LOGGED67.8 mSCORE

    Knee to Chest Stretch is an isolation stretch that targets the lower back and glutes. This stretch involves lying on your back and pulling one or both knees toward your chest. It helps increase flexibility in the lower back and relieve tension in the lumbar spine. It’s a great addition to any warm-up or cool-down routine to improve mobility and reduce the risk of injury.

    • Beginner

50. 60. Smith Machine Hip Raise

    

    48,269 SETS LOGGED54 mSCORE

    Smith Machine Hip Raise is a variation on the standard Hip Thrust. This compound exercise primarily targets your glutes and hamstrings. The use of a Smith Machine provides more stability and restricts your range of motion, allowing you to focus on exertion rather than stabilization. This makes it an ideal choice for building strength and muscle mass in your glutes.

    • Beginner
    • Smith Machine