EDUCATIONAL RESOURCES

Best Glute Exercises

Shape and strengthen your glutes with our effective exercises. Each exercise comes with detailed instructions to help you achieve the best results.

Nurudeen performs a glute exercise: split squats

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  1. Squats: A fundamental lower-body exercise where you bend your knees and hips to lower your body, working the glutes, quads, hamstrings, and core.
  2. Deadlifts: A compound lift where you lift a barbell from the ground by hinging at the hips, engaging the glutes, hamstrings, and lower back.
  3. Hip Thrusts: A glute-focused exercise performed with your upper back on a bench, lifting your hips upward while holding a weight on your hips.
  4. Glute Bridges: Similar to hip thrusts but performed on the floor, lifting your hips to engage the glutes and hamstrings.
  5. Lunges: A single-leg exercise where you step forward or backward, bending both knees to work the glutes, quads, and hamstrings.
  6. Bulgarian Split Squats: A single-leg squat variation with one foot elevated behind you on a bench, targeting the glutes and quads.
  7. Step-Ups: Performed by stepping up onto a bench or platform, working the glutes, quads, and stabilizer muscles.
  8. Kettlebell Swings: A dynamic exercise where you swing a kettlebell from between your legs to chest height, focusing on the glutes, hamstrings, and core.
  9. Cable Kickbacks: A cable exercise where you kick one leg backward, isolating the glutes.
  10. Fire Hydrants: A bodyweight movement on all fours where you lift one leg to the side, targeting the gluteus medius and outer hips.
  11. Donkey Kicks: Another glute isolation move done on all fours, where you kick one leg upward, engaging the glutes and hamstrings.
  12. Sumo Deadlifts: A deadlift variation with a wide stance, emphasizing the glutes, hamstrings, and inner thighs.
  13. Clamshells: Performed by lying on your side with knees bent, lifting your top knee while keeping your feet together, activating the glutes and outer hips.
  14. Lateral Band Walks: An exercise using a resistance band around the legs, where you step side-to-side to work the gluteus medius and hips.
  15. Single-Leg Glute Bridges: A glute bridge variation done with one leg lifted, isolating the glutes and improving unilateral strength.

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