Glute Exercises: Complete with Images & Descriptions

Develop strong, firm, well-shaped glutes with some of the most effective glute exercises below. Learn proper form with detailed illustrations and descriptions.

Get started by selecting an exercise below, or simply scroll down to view them all:

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Deadlift

Swiss Ball Knee Extension

Full Lunges

Glute Barbell Raise

Hack Squat

Hip Abduction

Hip Extension

Reverse Lunge

Side Lunge

Pulley Kickback

Walking Backwards

Glutes Exercise #1: Deadlift

Description:
- Stand with feet together, weights on floor in front of feet.
- Squat down placing chest against thighs.
- Tighten lower back muscles, grasp weights in hands.
- Keep head forward and back straight, and gently straighten knees until a gentle stretch is felt. Hold for several seconds.
- Slowly stand upright.
- Keeping back straight, reverse the motion and lower weights to floor, keeping knees as straight as possible and hold for several seconds, then bend knees, returning to start position.

Glutes Exercise #2: Swiss Ball Knee Extension

Description:
- Lie on back.
- Bend knees and grasp ball between ankles.
- Tighten abdominal muscles, lift ball up to chest.
- Straighten knees, lifting ball.
- Lower to chest and lower to floor.
- Repeat.

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Glutes Exercise #3: Full Lunges

Description:
- Hold weights at sides, palms inward.
- Step forward, bending knees to 90 degrees as shown.
- Rear knee should almost touch the floor.
- Push back up to standing.
- Repeat.

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Glutes Exercise #4: Glute Barbell Raise

Description:
- Lie on back with knees bent as shown.
- Place bar across hips.
- Lift up buttocks.
- Lower and repeat.

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Glutes Exercise #5: Hack Squat

Description:
- Stand with feet 2 to 4 inches apart, heels on a 1 inch strip of wood, toes forward.
- Hold weights at sides, palms inward to body.
- Slowly squat down until thighs are almost parallel to floor, moving buttocks back as if sitting in a chair.
- Return to standing and repeat.

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Glute Exercise #6: Hip Abduction

Description:
- Attach cuff to ankle.
- Attach to pulley system.
- Stand with side to pulley as shown.
- Move leg outward, keeping knee straight.
- Return to start position and repeat.
- Repeat.

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Glute Exercise #7: Hip Extension

Description:
- Stand at leg exercise machine.
- Place pad at back of thigh just above knee.
- Stand on left leg and push right knee backward.
- Return to start position and repeat.
- Repeat sets with other leg.

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Glute Exercise #8: Reverse Lunge

Description:
- Stand holding weights at side, palms inward.
- Step back with one leg until rear knee almost touches floor.
- Front leg should not extend past toes.
- Push back up forward to a standing position.
- Repeat.

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Glute Exercise #9: Side Lunge

Description:
- Stand with weight in hands.
- Step sideways to left as shown, keeping trunk vertical.
- Push back up to starting position.
- Repeat sets to right side.

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Glute Exercise #10: Pulley KickBack

Description:
- Attach pulley to secure object at waist level.
- Attach pulley around foot of involved leg.
- Stand as shown, knee bent, facing the pulley.
- Push leg downward and backward as the knee straightens.
- Return to start position and repeat.

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Glute Exercise #11: Walking Backwards

Description:
- Stand on side of Treadmill.
- Start belt of Treadmill.
- Step onto belt backwards and begin walking backwards.

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