Best Advanced Glutes Workouts With Flat Bench
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.
Workout 1
Glutes
Fitbod workout plans
Take the guesswork out of training.
Follow a personalized plan that adapts as you get stronger.
Generate My PlanThe 5 Best Advanced Glutes Exercises with Flat Bench
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Barbell Hip Thrust
SETS LOGGED1,879,257Glutes Strength98 mScoreGlutes
Barbells
Flat BenchThe 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, Weight18reps70lbs28reps70lbs38reps70lbs2. Elevated Hip Bridge
SETS LOGGED804,505Glutes Strength96 mScoreGlutesFlat BenchThe 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, Weight111reps211reps311reps411reps3. Prone Flutter Kicks
SETS LOGGED82,941Glutes Strength78 mScoreGlutesFlat BenchProne 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.
4. Smith Machine Glute Bridge
SETS LOGGED274,788Glutes Strength88 mScoreGlutes
Smith MachineFlat BenchThe 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, Weight18reps65lbs28reps65lbs38reps65lbs5. Loop Band Hip Thrust
SETS LOGGED1,513Glutes Strength71 mScoreGlutes
Loop BandsFlat BenchThe 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.
Alternative Workouts
Alternative Advanced Workouts with Flat Bench
- Best Advanced Pull Day Workouts With Flat Bench
- Best Advanced Workouts With Flat Bench To Build Strength
- Best Advanced Workouts With Flat Bench For Men
- Best Advanced Push Day Workouts With Flat Bench
- Best Advanced Upper Body Workouts With Flat Bench
- Best Advanced Workouts With Flat Bench To Build Muscle Mass
- Best Advanced Quadriceps Workouts With Flat Bench
- Best Advanced Chest And Tricep Workouts With Flat Bench
- Best Advanced Chest And Back Workouts With Flat Bench
- Best Advanced Arms Workouts With Flat Bench
- Best Advanced Workouts With Flat Bench For Women
- Best Advanced Triceps Workouts With Flat Bench
- Best Advanced Chest Workouts With Flat Bench
- Best Advanced Legs Workouts With Flat Bench
- Best Advanced Full Body Workouts With Flat Bench
- Best Advanced Back Workouts With Flat Bench
- Best Advanced Workouts With Flat Bench To Get Lean And Burn Fat