Glutes exercises

Bird dog

A calm, steady move that teaches your core to keep you stable while your arms and legs move — brilliant for be…

Glute bridge march

A glute bridge with a slow march on top — your hips have to stay level while one foot lifts. Great for waking…

Bodyweight squat

The move your body's built for — sit down and stand back up. Nail this and you've got the foundation for every…

Reverse lunge

Step back into a lunge — gentler on the knees than stepping forward, and a great way to build single-leg stren…

Glute bridge pulse

A glute bridge held high with small pulses at the top — keeps constant tension on your glutes.

Heels-elevated glute bridge

A glute bridge with your heels raised, shifting more of the work onto your glutes and hamstrings.

Star side plank

A side plank opened into a star — top arm and top leg lifted. Balance and core strength in one demanding hold.

Straight-legged hip raise

Legs up toward the ceiling, then push your hips straight up — a targeted lift for the lower core and glutes.

Superman hold

Lie face down and lift your arms and legs to hold the superman shape — the back-of-body counter to all those c…

Crab toe touch

From a crab position, kick one leg up and reach the opposite hand to your toe — a fun, full-body core move.

Glute bridge hold

A glute bridge held at the top — no reps, just a steady squeeze that switches your glutes right on.

Single-leg glute bridge hold

A glute bridge held on one leg — double the load through a single glute, with a balance challenge on top.

Plank leg lifts

A plank with one leg lifting at a time — keeps your core braced while your glutes get a little work too.

Scorpion kicks

From face down, kick one leg up and across — a mobility-meets-core move that opens the hips.

Side-lying leg lifts

Lie on your side and lift the top leg — simple, targeted work for the outer hip and glute.

Side plank clams

A side plank with a clam — open your top knee while holding the side plank, hitting the glutes and obliques to…

Side plank leg lift

A side plank with the top leg lifting and lowering — adds a glute and balance challenge to the hold.

Superman pulses

The superman hold with small pulses — lift your arms and legs and pulse for the muscles down your back.

Jump squat

A squat with an explosive jump out of the top — builds power in your legs and gets your heart going.

Box step-ups

Step up onto a box or bench and back down — a straightforward way to build single-leg strength.

Broad jumps

Jump forward for distance, landing soft — a powerful full-leg move that builds explosive strength.

Bulgarian split squats

A split squat with your back foot raised behind you — one of the best single-leg builders there is, and it hum…

Donkey kicks

On all fours, kick one bent leg up behind you — targeted, joint-friendly glute work.

Forward lunge

Step forward and lower into a lunge — a foundational leg move that builds strength and balance.

Forward to reverse lunge

A forward lunge straight into a reverse lunge on the same leg — more balance and control than either on its ow…

Forward to reverse to lateral lunge

Three lunges in one flowing set on the same leg — forward, back, then out to the side. A proper balance and st…

Frog pump

A glute bridge with the soles of your feet together and knees wide — hits the glutes from a different angle.

Good morning

A standing hip hinge that stretches and strengthens the back of your legs — go light and slow to feel it.

Hip hinge

The foundation of every deadlift and heavy pick-up — learn to push your hips back and keep a flat back. Master…

Hip thrusts

Upper back on a bench, drive your hips up — the big one for building strong glutes.

Lateral lunges

Step out to the side and sit into one hip — trains your legs in a direction most people never work.

Lunge jumps

Jump and switch legs mid-air between lunges — explosive, and your heart will know about it.

Pulse squats

A squat held low with small pulses — keeps constant tension on your legs and builds a real burn.

Reverse lunge knee drive

A reverse lunge that drives the back knee up to your chest as you stand — strength and balance in one.

Reverse lunge to knee drive kickback

A reverse lunge, a knee drive, then a kick back behind you — a flowing combo that works the whole leg and your…

Single-leg hip thrust

A hip thrust on one leg — all the glute work through a single side, with a balance test on top.

Single-leg RDL

Balance on one leg and hinge forward, reaching the other leg behind you — a serious test for your hamstrings a…

Skater jumps

Bound side to side like a speed skater — builds single-leg power, balance and a bit of cardio.

Squat and hold

Sit into a squat and hold at the bottom — builds strength and endurance where you need it most.

Standing kickbacks

Standing tall, kick one leg straight back and squeeze — simple, balance-friendly glute work.

Walking lunges

Lunge forward and keep walking, alternating legs — a leg builder that also tests your balance and coordination…

Tabletop hold

Lift your hips into a reverse tabletop and hold strong — opens the chest and works the backs of your arms and…

Reverse plank

A plank facing the ceiling — hold a straight line from heels to shoulders. Works the whole back of your body a…

Superman swimmers

Lift into a superman and flutter your arms and legs like you're swimming — great for the whole back of your bo…

Dumbbell glute bridge hold

A glute bridge with a dumbbell across your hips, held at the top — extra load for a stronger squeeze.

Elevated dumbbell glute bridge

A dumbbell glute bridge with your upper back raised on a bench — a bigger range and a bigger glute contraction…

Glute bridge dumbbell pulse

A dumbbell glute bridge with small pulses at the top — constant tension and a proper glute burn.

Goblet squat hold

Hold a dumbbell at your chest and sit into a squat, holding at the bottom — builds strength and a rock-solid p…

Dumbbell goblet squats

Hold a dumbbell at your chest and squat — the most beginner-friendly way to load a squat and learn great form.

Dumbbell squat hold

Hold a squat at the bottom with dumbbells — builds strength and endurance under load.

Dumbbell squat pulses

A loaded squat held low with small pulses — constant tension and a serious leg burn.

Dumbbell reach squats

A squat reaching a dumbbell toward the floor — adds a bit of range and control to your squat.

Dumbbell sumo squats

A wide-stance squat holding a dumbbell between your legs — hits the inner thighs and glutes.

Squat to tip toes with dumbbell

A goblet squat that rises onto your tip toes at the top — legs and calves together, with a balance challenge.

Dumbbell box step-ups

Step up onto a box holding dumbbells — loaded single-leg strength with a balance element.

Forward dumbbell lunges

Step forward into a lunge holding dumbbells — loaded single-leg strength and balance.

Dumbbell reverse lunges

Step back into a lunge holding dumbbells — loaded single-leg strength that's kind on the knees.

Dumbbell hip thrust

Upper back on a bench, dumbbell across your hips, drive up — the big loaded glute builder.

Dumbbell single-leg hip thrust

A dumbbell hip thrust on one leg — double the glute work through a single side.

Dumbbell Romanian deadlifts

The classic RDL with dumbbells — hinge at the hips and feel the stretch down the back of your legs. The best h…

Single-leg dumbbell RDL

Balance on one leg holding a dumbbell and hinge forward, reaching the other leg back — a serious hamstring and…

Dumbbell B-stance RDL

An RDL with one foot kicked back for support — most of the load goes through the front leg, a great stepping s…

Dumbbell good morning

A hip hinge with a dumbbell held at your chest — stretches and strengthens the back of your legs. Go light and…

Dumbbell hinge to upright row

A hip hinge that flows into an upright row as you stand — hits the whole back of your body and your shoulders…

Dumbbell sumo deadlift

A wide-stance deadlift with a dumbbell held between your legs — a strong, beginner-friendly way to train the h…

Dumbbell suitcase deadlift

Deadlift a dumbbell from beside each foot like picking up a suitcase — great for grip, core and a strong hinge…

Dumbbell squat to front raise

A squat that raises the dumbbells out in front as you stand — legs and shoulders in one smooth move.

American dumbbell swing

A hip-powered swing taking the dumbbell all the way overhead — explosive work for the glutes, hamstrings and s…

Dumbbell squat thrusters

A squat driving straight into an overhead press — a full-body move that works everything and spikes your heart…

Kettlebell glute bridge pulse

A glute bridge with a kettlebell on your hips, pulsing at the top — constant tension for a strong glute squeez…

Kettlebell goblet squat

Hold a kettlebell at your chest and squat — a beginner-friendly way to load a squat and groove great form.

Kettlebell lateral lunge

Step out to the side and sit into one hip holding a kettlebell — trains your legs sideways with a bit of load.

Kettlebell front rack reverse lunge

A reverse lunge with the kettlebell held in the front rack at your chest — loads the legs and challenges your…

Kettlebell overhead reverse lunge

A reverse lunge with the kettlebell pressed overhead — a serious test of legs, shoulder stability and core con…

Kettlebell reverse lunge with rotation

A reverse lunge holding a kettlebell, rotating your torso over the front leg — legs, core and balance all at o…

Kettlebell Romanian deadlift

An RDL with a kettlebell — hinge at the hips and feel the stretch down the back of your legs. A brilliant hams…

Single-arm kettlebell deadlift

Deadlift a kettlebell with one hand — hinge down and stand tall, with your core fighting to keep you square.

Kettlebell swing

The classic kettlebell swing — a powerful hip snap that sends the bell up to chest height. Brilliant for your…

Kettlebell hinge to upright row

A hip hinge flowing into an upright row as you stand — hits the whole back of your body and your shoulders in…

Kettlebell good morning

A hip hinge with a kettlebell held at your chest — stretches and strengthens the back of your legs.