Glutes exercises
Your glutes extend the hip. They're the biggest muscle in the body, and drive squats, hinges and sprints.
By equipment:Barbell (6)Dumbbells (4)Flat bench (4)Plyo box or step (3)
Compound lifts
Several muscles at once. Do these first, while you're fresh.
- DeadliftBarbellPush the floor away
- Trap bar deadliftTrap barChest up
- Power cleanBarbellPush the floor away until the bar passes the knees
- Back extensionFlat benchHinge at the hips
- Back squatBarbell and Squat rackBrace before each rep
- Box squatBarbell, Squat rack and Plyo box or stepSit back to the box
- Smith machine squatSmith machineBrace
- Leg pressLeg pressLower until hips start to tuck
- Goblet squatDumbbellsElbows inside the knees
- Kettlebell goblet squatKettlebellsChest proud
- Bodyweight squatNo equipmentSit between the heels
- Bulgarian split squatDumbbells and Flat benchFront knee over the toes
- Rear-foot-elevated split squatPlyo box or stepTorso tall
- Dumbbell walking lungeDumbbellsLong steps
- Reverse lungeNo equipmentStep back
- Step-upPlyo box or stepWhole foot on the box
- Split squatNo equipmentTorso tall
- Shrimp squatNo equipmentLower until the back knee touches the floor
- One-leg squatNo equipmentArms forward to balance
- Romanian deadliftBarbellPush the hips back
- Dumbbell Romanian deadliftDumbbellsHips back
- Kettlebell swingKettlebellsHike it back between the legs
- Single-leg Romanian deadliftNo equipmentHinge with the back leg reaching behind
- Glute bridgeNo equipmentDrive through the heels
- Barbell hip thrustBarbell and Flat benchChin tucked
- Single-leg hip thrustFlat benchHips stay level
Isolation exercises
One muscle, one joint. Good for adding sets without much extra fatigue.
How much to train your glutes
About 8 to 12 hard sets a week to start, up to 12 to 20 as you get more experienced, split over two or more sessions, each set ending 1 to 3 reps short of failure. More in how many sets per week and reps in reserve.
A glutes plan that adapts to you
Liftsmith picks glutes exercises your gym can do, sets the weight for every set, and only trains them again once they've recovered.
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