Muscle group
The glutes extend the hip (drive it forward) and move the leg out to the side. Bridges and hip thrusts, squats and lunges, and side-lying or banded abduction moves together train every part of them.
Written by the GymStreak coaching teamUpdated
01
The gluteus maximus is the largest muscle in the body and the main hip extensor: it powers standing up from a squat, climbing and sprinting. The gluteus medius and minimus sit higher on the side of the hip; they lift the leg out to the side and keep the pelvis level when you stand on one leg.
02
Hip thrusts and glute bridges load the glutes hard at the top, where the hip is fully extended. Squats, lunges and deadlifts train them in a deeper, stretched position alongside the quads and hamstrings. Kickbacks, fire hydrants and side leg lifts are lighter isolation options that suit warm-ups and home workouts. Squeeze at the top of each rep without arching the lower back.
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Combine a bridge or hip thrust with a squat or lunge pattern, then add one abduction exercise. Single-leg glute bridges are a good bodyweight step up from the standard bridge.
BeginnerIntermediateAdvanced
Beginner isolation bodyweight exercise for the glutes, also working the abs, lower back and obliques.
Beginner compound bodyweight exercise for the glutes, also working the calves, hamstrings and lower back.
Beginner compound bodyweight exercise for the quadriceps and glutes.
Beginner compound bodyweight exercise for the glutes, also working the abs, obliques and adductors.
Beginner compound dumbbell exercise for the lower back and glutes, also working the hamstrings.
Beginner isolation bodyweight exercise for the glutes, also working the hamstrings.
Beginner isolation bodyweight exercise for the glutes, also working the hamstrings.
Beginner compound bodyweight exercise for the calves, glutes, shoulders, adductors and abductors.
Beginner compound bodyweight exercise for the glutes, also working the calves, hamstrings and quadriceps.
Beginner isolation bench exercise for the glutes, also working the hamstrings.
Beginner compound bodyweight exercise for the glutes, also working the hamstrings, lower back and adductors.
Beginner isolation bodyweight exercise for the glutes, also working the abs, lower back and obliques.
Beginner compound bodyweight exercise for the glutes, also working the calves, hamstrings and lower back.
Beginner compound bodyweight exercise for the abs, glutes, hamstrings, quadriceps and shoulders.
Beginner compound bodyweight exercise for the abs, glutes, hamstrings and lower back, also working the shoulders.
Beginner compound bodyweight exercise for the glutes, also working the lower back, quadriceps and adductors.
Intermediate isolation barbell exercise for the glutes, also working the abs and hamstrings.
Intermediate isolation barbell exercise for the glutes, also working the abs and hamstrings.
Intermediate isolation barbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate isolation barbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate compound barbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate compound bodyweight exercise for the quadriceps and glutes, also working the hamstrings, adductors and calves.
Intermediate compound dumbbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate compound kettlebell exercise for the lower back and glutes, also working the hamstrings.
Intermediate isolation barbell exercise for the lower back and glutes.
Intermediate isolation bodyweight exercise for the glutes, also working the hamstrings.
Intermediate compound bodyweight exercise for the glutes, also working the abs, calves and hamstrings.
Intermediate compound bodyweight exercise for the abs, glutes, hamstrings, obliques, quadriceps and adductors, also working the abductors.
Free GymStreak calculators that go with glutes training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
