Glutes Exercises
Target your glutes with these exercises.
Showing 151–180 of 233 exercises
Pull Through
Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.
Rack Pulls
Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.
Rack Pull with Bands
Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Attach bands to the base of the rack, or secure them with dumbbells. Attach the other end to the bar. You may need to choke the bands to provide tension.
Recumbent Bike
To begin, seat yourself on the bike and adjust the seat to your height.
Reverse Band Box Squat
Begin in a power rack with a box at the appropriate height behind you. Set up the bands either on band pegs or attached to the top of the rack, ensuring they will be directly above the bar during the squat. Attach the other end to the bar.
Reverse Band Deadlift
Set the bar up in a power rack. Attach bands to the top of the rack, using either bands pegs or the frame itself. Attach the other end of the bands to the bar.
Reverse Band Power Squat
Begin in a power rack with the pins and bar set at the appropriate height. After loading the bar, attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end of the bands to the bar.
Reverse Band Sumo Deadlift
Begin with a bar loaded on the floor inside of a power rack. Attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end to the barbell.
Reverse Hyperextension
Place your feet between the pads after loading an appropriate weight. Lay on the top pad, allowing your hips to hang off the back, while grasping the handles to hold your position.
Rickshaw Carry
Position the frame at the starting point, and load with the appropriate weight. Standing in the center of the frame, begin by gripping the handles and driving through your heels to lift the frame. Ensure your chest and head are up and your back is straight.
Rickshaw Deadlift
Load the frame with the desired weight. Center yourself between the handles. You feet should be about hip width apart. Bend at the hips to grip the handles, allowing your shoulder blades to protract.
Romanian Deadlift
Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.
Romanian Deadlift from Deficit
Begin standing while holding a bar at arm's length in front of you. You can stand on a raised platform to increase the range of motion.
Rowing, Stationary
To begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured. Select the program that you wish to use, if applicable. Sit up straight and bend forward at the hips.
Running, 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.
Sandbag Load
To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet.
Scissors Jump
Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
Seated Glute
In a seated position with your knees bent, cross one ankle over the opposite knee. Your partner will stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.
Seated Good Mornings
Set up a box in a power rack. The pins should be set at an appropriate height. Begin by stepping under the bar and placing it across the back of the shoulders, not on top of your traps. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders.
Side Standing Long Jump
Begin standing with your feet hip width apart in an athletic stance. Your head and chest should be up, knees and hips slightly bent. This will be your starting position.
Single-Cone Sprint Drill
This drill teaches quick foot action. You need a single cone. Begin standing next to the cone with one arm back and one arm forward.
Single Leg Glute Bridge
Lay on the floor with your feet flat and knees bent.
Single-Leg High Box Squat
Position a box in a rack. Secure a band or rope in place above the box.
Sit Squats
Stand with your feet shoulder width apart. This will be your starting position.
Skating
Roller skating is a fun activity which can be effective in improving cardiorespiratory fitness and muscular endurance. It requires relatively good balance and coordination. It is necessary to learn the basics of skating including turning and stopping and to wear protective gear to avoid possible injury.
Sled Drag - Harness
To begin, load the sled with the desired weight and attach the pulling strap. You can pull with handles, use a harness, or attach the pulling strap to a weight belt.
Sled Push
Load your pushing sled with the desired weight.
Smith Machine Hang Power Clean
Position the bar at knee height and load it to an appropriate weight.
Smith Machine Leg Press
Position a Smith machine bar a couple feet off of the ground. Ensure that it is resting on the safeties. After loading the bar to an appropriate weight, lie underneath the bar. Place the middle of your feet on the bar, tucking your knees to your chest. This will be your starting position.
Smith Machine Pistol Squat
To begin, first set the bar to a position that best matches your height. Step under it and position the bar across the back of your shoulders.
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