218 Best Glutes Exercises, With Photos and Muscle Maps

The hips and seat. Hip extension — the engine behind squats, hinges and sprinting.

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Glutes highlighted on the body.

Exercises 218
Primary Target 22 movements
Stretches 23
Location The hips and seat

Glutes Exercises — Primary Target 22

These load the glutes directly. Fitnit-tracked movements first, then those with step-by-step photographs.

Squats Squats beginner No Equipment AI tracked Butt Lift (Bridge) Butt Lift (Bridge) beginner No Equipment Flutter Kicks Flutter Kicks beginner No Equipment Glute Kickback Glute Kickback beginner No Equipment Hip Extension with Bands Hip Extension with Bands beginner Resistance Bands Hip Lift with Band Hip Lift with Band beginner Resistance Bands Leg Lift Leg Lift beginner No Equipment Lunges Lunges beginner No Equipment Monster Walk Monster Walk beginner Resistance Bands Physioball Hip Bridge Physioball Hip Bridge beginner Exercise Ball Pull Through Pull Through beginner Cable Machine Single Leg Glute Bridge Single Leg Glute Bridge beginner No Equipment Step-up with Knee Raise Step-up with Knee Raise beginner No Equipment Thigh Abductor Thigh Abductor beginner Machines Barbell Glute Bridge Barbell Glute Bridge intermediate Barbell Barbell Hip Thrust Barbell Hip Thrust intermediate Barbell Deadlifts Deadlifts intermediate Barbell Downward Facing Balance Downward Facing Balance intermediate Exercise Ball Kneeling Squat Kneeling Squat intermediate Barbell One-Legged Cable Kickback One-Legged Cable Kickback intermediate Cable Machine Kneeling Jump Squat Kneeling Jump Squat advanced Barbell Jumping Jacks beginner No Equipment

Exercises That Also Work the Glutes 196

The glutes assists rather than leads in these — useful for volume without repeating the same movement.

Alternate Leg Diagonal Bound Alternate Leg Diagonal Bound beginner Not specified Backward Drag Backward Drag beginner Not specified Ball Leg Curl Ball Leg Curl beginner Exercise Ball Band Good Morning Band Good Morning beginner Resistance Bands Band Good Morning (Pull Through) Band Good Morning (Pull Through) beginner Resistance Bands Barbell Squat Barbell Squat beginner Barbell Barbell Walking Lunge Barbell Walking Lunge beginner Barbell Bear Crawl Sled Drags Bear Crawl Sled Drags beginner Not specified Bench Sprint Bench Sprint beginner Not specified Box Jump (Multiple Response) Box Jump (Multiple Response) beginner Not specified Box Skip Box Skip beginner Not specified Cable Deadlifts Cable Deadlifts beginner Cable Machine Carioca Quick Step Carioca Quick Step beginner Not specified Chair Squat Chair Squat beginner Machines Clean Deadlift Clean Deadlift beginner Barbell Depth Jump Leap Depth Jump Leap beginner Not specified Double Leg Butt Kick Double Leg Butt Kick beginner No Equipment Dumbbell Lunges Dumbbell Lunges beginner Dumbbells Dumbbell Squat Dumbbell Squat beginner Dumbbells Fast Skipping Fast Skipping beginner No Equipment Front Box Jump Front Box Jump beginner Not specified Front Cone Hops (or hurdle hops) Front Cone Hops (or hurdle hops) beginner Not specified Goblet Squat Goblet Squat beginner Kettlebell Hack Squat Hack Squat beginner Machines

Showing 24 of 196. Browse the full library →

Glutes Stretches 23

Mobility work for the same muscles. Full stretch library →

Ankle On The Knee Ankle On The Knee beginner Not specified Child's Pose Child's Pose beginner Not specified Dancer's Stretch Dancer's Stretch beginner Not specified Hip Circles (prone) Hip Circles (prone) beginner No Equipment Hug A Ball Hug A Ball beginner Exercise Ball Hug Knees To Chest Hug Knees To Chest beginner Not specified Knee Across The Body Knee Across The Body beginner Not specified One Knee To Chest One Knee To Chest beginner Not specified Sit Squats Sit Squats beginner Not specified Standing Hip Circles Standing Hip Circles beginner No Equipment Standing Pelvic Tilt Standing Pelvic Tilt beginner Not specified Superman Superman beginner No Equipment

Showing 12 of 23. All stretches →

Glutes Exercises by Equipment

Barbell 83 glutes exercises Kettlebell 23 glutes exercises No Equipment 22 glutes exercises Machines 18 glutes exercises Dumbbells 12 glutes exercises Resistance Bands 6 glutes exercises Exercise Ball 4 glutes exercises Cable Machine 3 glutes exercises

Frequently Asked Questions

What are the best glutes exercises?

Fitnit lists 218 glutes exercises, 22 of which train the glutes as the primary muscle. The top of that list is Squats, Butt Lift (Bridge), Flutter Kicks, Glute Kickback.

Where is the glutes?

The hips and seat. Hip extension — the engine behind squats, hinges and sprinting.

How do I stretch the glutes?

Fitnit lists 23 glutes stretches, including Ankle On The Knee, Child's Pose, Dancer's Stretch. Each has photographs and instructions.

Can I train glutes at home with no equipment?

Yes — 22 of these need no equipment at all, including Squats, Butt Lift (Bridge), Double Leg Butt Kick.

Other Muscle Groups

Chest Exercises Pressing movements and drawing the arms across the body Back Exercises Pulling movements, spinal extension and posture Shoulders Exercises Raising and rotating the arm in every direction Biceps Exercises Bending the elbow and turning the palm upward Triceps Exercises Straightening the elbow Forearms Exercises Grip strength and wrist movement All Muscle Groups The full body map Exercise Library Every movement Fitnit lists

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