Best Advanced Glutes Workouts With Flat Bench

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About

This workout utilizes a flat bench as a supportive base, enhancing the range of motion and biomechanics for exercises designed to target the gluteal muscles.

Advanced-level techniques are employed, suitable for individuals with over four years of weightlifting experience, ensuring optimal muscle engagement and progression.

The glutes, situated around the hips, play a vital role in lower body movements, such as hip extension and stabilization.

Integrating movements such as squats, deadlifts, and hip thrust variations, this regimen emphasizes the development of a strong and sculpted buttock area, while prioritizing body positioning and safety considerations.

The 5 Best Advanced Glutes Exercises with Flat Bench

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Barbell Hip Thrust

    SETS LOGGED
    1,879,257
    Glutes Strength
    98 mScore
    Glutes
    Photo of Barbells
    Barbells
    Photo of Flat Bench
    Flat Bench

    The Barbell Hip Thrust is a strength exercise that targets your glutes using a barbell for added resistance. By resting your upper body on a bench, this move helps you build power and strength in your lower body.

    How to do it

    The Barbell Hip Thrust is a strength exercise that targets your glutes using a barbell for added resistance. By resting your upper body on a bench, this move helps you build power and strength in your lower body.

    Sets, Reps, Weight
    1
    8reps
    70lbs
    2
    8reps
    70lbs
    3
    8reps
    70lbs
    Full Video & Instructions

  • 2. Elevated Hip Bridge

    SETS LOGGED
    804,505
    Glutes Strength
    96 mScore
    Glutes
    Photo of Flat Bench
    Flat Bench

    The Elevated Hip Bridge is a challenging move that targets your glutes by elevating your feet on a surface like a bench. This variation improves your range of motion for better muscle engagement during the exercise.

    How to do it

    The Elevated Hip Bridge is a challenging move that targets your glutes by elevating your feet on a surface like a bench. This variation improves your range of motion for better muscle engagement during the exercise.

    Sets, Reps, Weight
    1
    11reps
    2
    11reps
    3
    11reps
    4
    11reps
    Full Video & Instructions

  • 3. Prone Flutter Kicks

    SETS LOGGED
    82,941
    Glutes Strength
    78 mScore
    Glutes
    Photo of Flat Bench
    Flat Bench

    Prone Flutter Kicks are an exercise that strengthens your lower back and glutes. You lie face down and kick your legs alternately to engage these muscles while keeping your core stable. This exercise helps improve lower back strength and overall stability.

    How to do it

    Prone Flutter Kicks are an exercise that strengthens your lower back and glutes. You lie face down and kick your legs alternately to engage these muscles while keeping your core stable. This exercise helps improve lower back strength and overall stability.

    Full Video & Instructions

  • 4. Smith Machine Glute Bridge

    SETS LOGGED
    274,788
    Glutes Strength
    88 mScore
    Glutes
    Photo of Smith Machine
    Smith Machine
    Photo of Flat Bench
    Flat Bench

    The Smith Machine Glute Bridge is a weighted exercise that strengthens your glutes, similar to the Hip Thrust. Using a Smith Machine helps you add weight while stabilizing the movement for better focus on your workout.

    How to do it

    The Smith Machine Glute Bridge is a weighted exercise that strengthens your glutes, similar to the Hip Thrust. Using a Smith Machine helps you add weight while stabilizing the movement for better focus on your workout.

    Sets, Reps, Weight
    1
    8reps
    65lbs
    2
    8reps
    65lbs
    3
    8reps
    65lbs
    Full Video & Instructions

  • 5. Loop Band Hip Thrust

    SETS LOGGED
    1,513
    Glutes Strength
    71 mScore
    Glutes
    Photo of Loop Bands
    Loop Bands
    Photo of Flat Bench
    Flat Bench

    The Loop Band Hip Thrust targets your glutes and hamstrings using a loop band for added resistance. This exercise helps you build strength and muscle effectively in your lower body, making it better for isolating the glutes than standard hip thrusts.

    How to do it

    The Loop Band Hip Thrust targets your glutes and hamstrings using a loop band for added resistance. This exercise helps you build strength and muscle effectively in your lower body, making it better for isolating the glutes than standard hip thrusts.

    Full Video & Instructions

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