Glutes exercises in 3D

The glutes: Gluteus maximus and medius

The gluteus maximus, the biggest muscle in the body, runs from the back of the pelvis and tailbone down to the upper thigh and the IT band. Above and to the side of it sits the gluteus medius.

What the glutes do

• Straightens the hip (extension) — standing up from a squat, climbing stairs, sprinting
• Turns the thigh outward
• Holds the pelvis level when standing on one leg (medius)

The 17 best glutes exercises

Each one is shown on the 3D figure above, position by position, with the glutes lit red. Tap one to watch it.

Romanian deadlift

Intermediate · Barbell · works hamstrings and glutes, with help from the lower back, forearms and inner thighs. Typical: 3 × 8–12. Watch it in 3D

1. Stand with the bar at your thighs, feet hip-width, knees slightly bent.
2. Push your hips back and let the bar slide down your thighs, keeping your back flat.
3. Lower until you feel a strong stretch in your hamstrings — usually around mid-shin.
4. Drive your hips forward to stand back up.

Keep in mind: Hips back, not down; Bar stays against the legs; Knees soft and still. Avoid: rounding the back to reach lower; bending the knees into a squat; letting the bar drift forward.

Deadlift

Advanced · Barbell · works glutes, hamstrings and lower back, with help from the quads, trapezius (upper), forearms, lats and inner thighs. Typical: 3 × 8–12. Watch it in 3D

1. Stand with your feet hip-width apart, the bar over the middle of your feet.
2. Hinge at the hips and bend your knees to grip the bar just outside your legs.
3. Flatten your back, lift your chest and pull the slack out of the bar.
4. Push the floor away and stand up, keeping the bar close to your legs.
5. Lock out with hips and knees straight, then lower the bar the same way.

Keep in mind: Bar drags up the shins and thighs; Chest and hips rise together; Squeeze the glutes at the top — no leaning back. Avoid: rounding the lower back; hips shooting up before the bar moves; bar drifting away from the body.

Dumbbell Romanian deadlift

Beginner · Dumbbells · works hamstrings and glutes, with help from the lower back, forearms and inner thighs. Typical: 3 × 8–12. Watch it in 3D

1. Stand with your feet hip-width apart, holding the dumbbells in front of your thighs.
2. With soft knees, push your hips back and slide the dumbbells down your legs, back flat.
3. Stop when you feel a strong stretch in your hamstrings.
4. Drive your hips forward to stand tall.

Keep in mind: Hips back, not down; Dumbbells close to the legs; Squeeze the glutes at the top. Avoid: rounding the back; bending the knees into a squat; letting the weights swing forward.

Bodyweight squat

Beginner · Bodyweight · works quads and glutes, with help from the inner thighs, hamstrings, calves and lower back. Typical: 3 × 8–12. Watch it in 3D

1. Stand with your feet about shoulder-width apart, toes turned out slightly.
2. Reach your arms forward for balance and brace your stomach.
3. Sit down and back between your heels, knees following the line of your toes.
4. Go as low as you can with your heels down and chest up.
5. Push through the whole foot to stand back up.

Keep in mind: Knees track over the toes; Whole foot on the floor; Chest proud. Avoid: knees caving inward; heels lifting; rounding the back at the bottom.

Box squat

Beginner · Bodyweight, Bench · works quads and glutes, with help from the hamstrings and inner thighs. Typical: 3 × 8–12. Watch it in 3D

1. Stand in front of a box, bench or sturdy chair with your feet shoulder-width apart.
2. Reach your arms forward and sit back until you lightly touch the box.
3. Without relaxing, stand back up by pushing through your whole foot.

Keep in mind: Touch, do not flop; Shins stay fairly upright; Chest up. Avoid: dropping onto the box; rocking forward to stand; knees caving in.

Goblet squat

Beginner · Dumbbells · works quads and glutes, with help from the inner thighs, abs and upper back. Typical: 3 × 8–12. Watch it in 3D

1. Hold one dumbbell upright by its top end (or a kettlebell by the horns) against your chest.
2. Stand with your feet a little wider than your shoulders, toes out.
3. Squat down between your heels, keeping your chest tall and elbows inside your knees.
4. Drive back up through your whole foot.

Keep in mind: Weight close to the chest; Elbows push the knees out at the bottom; Tall torso. Avoid: letting the weight drift away from the body; heels lifting; rounding forward.

Barbell back squat

Intermediate · Barbell · works quads and glutes, with help from the inner thighs, hamstrings, lower back, abs and calves. Typical: 3 × 8–12. Watch it in 3D

1. Set the bar on your upper back, below the bony top of the spine, and grip it just outside your shoulders.
2. Step back and stand with your feet about shoulder-width apart, toes turned out slightly.
3. Take a big breath and brace your stomach.
4. Bend your hips and knees together and sit down between your heels.
5. Lower until your thighs are at least parallel to the floor, then drive up through the whole foot.

Keep in mind: Knees out, over the toes; Chest up, back tight; Drive the floor away. Avoid: knees caving in on the way up; heels rising; lower back rounding at the bottom.

Forward lunge

Beginner · Bodyweight · works quads and glutes, with help from the inner thighs, hamstrings and calves. Typical: 3 × 8–12 each side. Watch it in 3D

1. Stand tall with your feet hip-width apart.
2. Take a long step forward and lower your back knee toward the floor.
3. Stop when your front thigh is about level and your back knee hovers just above the floor.
4. Push off the front foot to step back to standing. Alternate legs.

Keep in mind: Long enough step that the front heel stays down; Torso upright; Back knee straight down. Avoid: front knee caving in; short step, heel lifting; slamming the back knee.

Bulgarian split squat

Intermediate · Dumbbells, Bench · works quads and glutes, with help from the inner thighs, hamstrings and outer hips. Typical: 3 × 8–12 each side. Watch it in 3D

1. Stand a long stride in front of a bench and rest the top of your back foot on it.
2. Hold dumbbells at your sides and stand tall.
3. Lower straight down until your front thigh is about parallel to the floor.
4. Push through the front foot to stand. Finish the set, then switch legs.

Keep in mind: Most of the weight on the front foot; Lean slightly forward for more glutes; Front knee follows the toes. Avoid: front foot too close to the bench; pushing off the back foot; losing balance — start without weights.

Step-up

Beginner · Dumbbells, Bench · works quads and glutes, with help from the hamstrings, calves and outer hips. Typical: 3 × 8–12 each side. Watch it in 3D

1. Stand facing a sturdy box or bench about knee height, a dumbbell in each hand.
2. Put your whole foot on the box.
3. Drive through that foot to stand up on the box, bringing the other knee up.
4. Step back down slowly with the same leg leading down. Finish the set, then switch.

Keep in mind: Push through the heel on the box; Do not push off the bottom foot; Stand fully tall at the top. Avoid: bouncing off the back foot; front knee caving in; box too high.

Leg press

Beginner · Machine · works quads and glutes, with help from the inner thighs and hamstrings. Typical: 3 × 8–12. Watch it in 3D

1. Sit in the machine with your back and hips flat on the pad and your feet shoulder-width on the platform.
2. Release the safety and hold the handles.
3. Bend your knees and lower the platform until your knees come toward your chest, without your hips lifting.
4. Press back up, stopping just before your knees lock.

Keep in mind: Lower back stays on the pad; Knees follow the toes; Do not lock the knees hard. Avoid: lowering so far the hips roll up; pushing through the toes; snapping the knees straight.

Glute bridge

Beginner · Bodyweight · works glutes, with help from the hamstrings and lower back. Typical: 3 × 8–12. Watch it in 3D

1. Lie on your back with your knees bent and feet flat, about hip-width apart.
2. Press your heels into the floor and squeeze your glutes to lift your hips.
3. Stop when your body is straight from your shoulders to your knees; hold for a second.
4. Lower your hips slowly to the floor.

Keep in mind: Drive through the heels; Squeeze the glutes, not the lower back; Ribs stay down. Avoid: arching the lower back at the top; feet too far from the hips; rushing the top squeeze.

Barbell hip thrust

Intermediate · Barbell, Bench · works glutes, with help from the hamstrings, quads and inner thighs. Typical: 3 × 8–12. Watch it in 3D

1. Sit on the floor with your upper back against the edge of a bench and a padded bar over your hips.
2. Plant your feet hip-width apart so your shins are vertical at the top.
3. Drive through your heels and lift your hips until your body is level from shoulders to knees.
4. Squeeze your glutes, then lower under control.

Keep in mind: Chin tucked, ribs down; Shins vertical at the top; Full hip lockout. Avoid: arching the lower back instead of extending the hips; feet too far forward; pushing through the toes.

Kettlebell swing

Intermediate · Kettlebell · works glutes and hamstrings, with help from the lower back, abs, quads, forearms and front shoulders. Typical: 3 × 8–12. Watch it in 3D

1. Stand with your feet a little wider than your hips, the kettlebell on the floor in front of you.
2. Hinge, grip the handle and hike the bell back between your thighs.
3. Snap your hips forward to stand tall, letting the bell float up to about chest height on straight arms.
4. Let it fall back, hinging at the hips as your forearms meet your thighs, and repeat.

Keep in mind: It is a hip snap, not a squat or a front raise; Arms are just ropes; Stand tall and squeeze the glutes at the top. Avoid: squatting the bell up; lifting with the arms; rounding the back on the hike.

Donkey kick

Beginner · Bodyweight · works glutes, with help from the hamstrings and abs. Typical: 3 × 8–12 each side. Watch it in 3D

1. Kneel on all fours, hands under shoulders and knees under hips.
2. Keeping the knee bent at 90°, press one foot up toward the ceiling until your thigh is level with your body.
3. Squeeze, then lower without touching the floor. Switch legs after the set.

Keep in mind: Sole of the foot pushes to the ceiling; Back stays flat; Hips stay square. Avoid: arching the lower back to lift higher; swinging the leg; turning the hip open.

Sumo squat

Beginner · Dumbbells · works inner thighs and glutes, with help from the quads and hamstrings. Typical: 3 × 8–12. Watch it in 3D

1. Stand with your feet wide and toes turned out about 30–45°.
2. Hold one dumbbell by its end, hanging between your legs.
3. Sit straight down, pushing your knees out over your toes.
4. Stand back up, squeezing your glutes and inner thighs.

Keep in mind: Knees out over the toes; Torso upright; Weight on the heels and mid-foot. Avoid: knees caving in; leaning forward; stance so wide the knees cannot track.

Single-leg Romanian deadlift

Intermediate · Dumbbells · works hamstrings and glutes, with help from the outer hips, lower back and calves. Typical: 3 × 8–12 each side. Watch it in 3D

1. Stand on one leg with a slight knee bend, holding a dumbbell in the opposite hand.
2. Hinge at the hip, letting your free leg rise behind you in line with your body.
3. Lower until your body is nearly level or you feel a strong hamstring stretch.
4. Drive the hip forward to stand. Finish the set, then switch.

Keep in mind: Hips stay square to the floor; Back leg and torso move as one; Soft standing knee. Avoid: opening the hip toward the ceiling; rounding the back; rushing the balance.

Exercises where the glutes help

These train other muscles first, but the glutes work alongside them:

• Farmer's carry (dumbbells)
• Good morning (barbell)
• Back extension (machine)
• Superman (bodyweight)
• Bird dog (bodyweight)
• Plank (bodyweight)
• Knee plank (bodyweight)
• Cable woodchopper (cable machine)
• Front squat (barbell)
• Wall sit (bodyweight)
• Fire hydrant (bodyweight)
• Clamshell (bodyweight, resistance band)
• Side-lying leg raise (bodyweight)
• Banded lateral walk (resistance band)
• Side lunge (bodyweight)
• Nordic hamstring curl (bodyweight)

How to train the glutes

• Hip thrusts and bridges load them hardest at full hip extension; squats, lunges and Romanian deadlifts load them in a deep stretch. Use both.
• Squeeze the glutes and push the hips fully forward at the top of every hip-hinge.
• Single-leg work (split squats, step-ups) trains the medius as it steadies the pelvis.

Questions

Other muscles: Outer hips · Inner thighs · Quads · Hamstrings · Hip flexors · Calves · Shins · All muscles

General fitness information for healthy adults, not medical advice.