Glutes exercises

Glutes: 500+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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How the glutes work

The glutes are three muscles. The gluteus maximus, the largest muscle in the body, straightens the hip: it drives you up out of a squat, forward when you sprint and up the stairs. The smaller gluteus medius and minimus sit higher on the side of the hip. They move the leg out to the side and, more importantly, keep the pelvis level every time you stand on one leg, which you do with every step.

How to train it

Build around three kinds of movement: bridges and hip thrusts, which load the glutes at the top; hinges such as the Romanian deadlift, which load them at full stretch; and single-leg work such as split squats and step-ups. Add some side work with a band or cable for the medius.

Finish each rep by squeezing the hips through, not by arching the lower back. The glutes are big and recover well, so two or three sessions a week suit most people.

Seven to start with

  1. 1
    IntermediateBarbell Hip Thrust

    The most direct heavy glute exercise, hardest at full hip extension.

  2. 2
    IntermediateBarbell Romanian Deadlift

    Trains the glutes and hamstrings together through a long stretch.

  3. 3
    IntermediateBulgarian Split Squat

    One leg at a time, with a deep stretch. A long stride shifts more work to the glutes.

  4. 4
    BeginnerGlute Bridge

    The bodyweight version of the hip thrust. Learn it here first.

  5. 5
    BeginnerStep-Up

    Simple single-leg strength that carries over to stairs and hills.

  6. 6
    BeginnerCable Glute Kickback

    Isolates the gluteus maximus with steady tension from the cable.

  7. 7
    BeginnerBanded Lateral Walk

    Wakes up the gluteus medius on the side of the hip. A good warm-up.

All 500+ glute exercises