Compound · Glutes
These 17 exercises are the compound (multi-joint) exercises for the glutes in the GymStreak library, beginner to intermediate level, using bodyweight, dumbbell, barbell and kettlebell. Good places to start: Alternating Power Lunges and Bodyweight Squats. By level: 11 beginner and 6 intermediate.
Written by the GymStreak coaching teamUpdated
01
Compound glutes exercises move more than one joint, so they let you use heavier loads and train the glutes together with neighbouring muscles. Do them early in a session, while you're fresh, and progress them by adding a little weight or a rep over time. Because several joints move at once, technique matters: learn each one with a light load and a full, controlled range before you add weight.
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.
03
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 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 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 compound bodyweight exercise for the glutes, also working the hamstrings, lower back and adductors.
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 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 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.
