Glutes Exercises
Target your glutes with these exercises.
Showing 91–120 of 233 exercises
Hyperextensions (Back Extensions)
Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
Hyperextensions With No Hyperextension Bench
With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench. Tip: Your entire upper body should be hanging down towards the floor. Also, you will be in the same position as if you were on a hyperextension bench but the range of motion will be shorter due to the height of the flat bench vs. that of the hyperextension bench.
Iron Cross
Iron Cross targeting Shoulders.
Jefferson Squats
Place a barbell on the floor.
Jerk Balance
This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement. Begin with the bar racked in the jerk position, with the shoulders forward, torso upright, and the feet split slightly apart.
Jogging, Treadmill
To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
Keg Load
To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.
Kettlebell Dead Clean
Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
Kettlebell Hang Clean
Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
Kettlebell One-Legged Deadlift
Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.
Kettlebell Pass Between The Legs
Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat.
Kettlebell Pistol Squat
Pick up a kettlebell with two hands and hold it by the horns. Hold one leg off of the floor and squat down on the other.
Kettlebell Sumo High Pull
Place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. This will be your starting position.
Kettlebell Windmill
Place a kettlebell in front of your lead foot and clean and press it overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward. Press it overhead by extending the elbow.
Knee Across The Body
Lie down on the floor with your right leg straight. Bend your left leg and lower it across your body, holding the knee down toward the floor with your right hand. (The knee doesn't need to touch the floor if you're tight.)
Kneeling Jump Squat
Begin kneeling on the floor with a barbell racked across the back of your shoulders, or you can use your body weight for this exercise. This can be done inside of a power rack to make unracking easier.
Kneeling Squat
Set the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders. Your shoulder blades should be retracted and the bar tight across your back. Unrack the weight.
Knee Tuck Jump
Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.
Landmine 180's
Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
Lateral Bound
Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
Lateral Box Jump
Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position.
Lateral Cone Hops
Position a number of cones in a row several feet apart.
Leg Lift
While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance.
Leg Press
Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
Leverage Deadlift
Load the pins to an appropriate weight. Position yourself directly between the handles. Grasp the bottom handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with your head and keep your chest up. This will be your starting position.
Linear Acceleration Wall Drill
Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
Linear Depth Jump
You will need two boxes or benches spaced a few feet away from each other. Begin by standing on one box facing towards the other platform.
Log Lift
Begin standing with the log in front of you. Grasp the handles, and begin to clean the log. As you are bent over to start the clean, attempt to get the log as high as possible, pulling it into your chest. Extend through the hips and knees to bring it up to complete the clean.
Lunge Pass Through
Stand with your torso upright holding a kettlebell in your right hand. This will be your starting position.
Lunge Sprint
Adjust a bar in a Smith machine to an appropriate height. Position yourself under the bar, racking it across the back of your shoulders. Unrack the bar, and then split your feet, moving one foot forward and one foot back. This will be your starting position.
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