WorkoutX

Glute Exercises

144 exercises — The glutes — gluteus maximus, medius, and minimus — are the largest and most powerful muscle group in the body, driving hip extension, stabilizing the pelvis, and powering nearly every athletic movement. Training them builds strength, improves posture, and protects the lower back and knees. This page collects every glute exercise in the WorkoutX library: hip thrusts and glute bridges for direct hip extension, squats and lunges for loaded strength, Romanian deadlifts for the hip hinge, and cable kickbacks and abductions for isolation. Each exercise includes a looping animated GIF so you can groove the hip hinge and keep tension where it belongs. Open any movement for the primary and secondary muscles, equipment, and step-by-step instructions. Building a fitness app? The same glute-exercise data and GIF URLs are available from the WorkoutX API.

By muscleChest Back Shoulder Bicep Tricep Ab & Core Glute Leg Calf Forearm

By equipmentDumbbell Barbell Cable Bodyweight Kettlebell Resistance Band

Arms Apart Circular Toe Touch (male) animated GIF

Arms Apart Circular Toe Touch (male)

Assisted Lying Glutes Stretch animated GIF

Assisted Lying Glutes Stretch

Assisted Lying Gluteus And Piriformis Stretch animated GIF

Assisted Lying Gluteus And Piriformis Stretch

Band Bent-over Hip Extension animated GIF

Band Bent-over Hip Extension

Band Hip Lift animated GIF

Band Hip Lift

Band Lying Hip Internal Rotation animated GIF

Band Lying Hip Internal Rotation

Band Pull Through animated GIF

Band Pull Through

Band Seated Hip Internal Rotation animated GIF

Band Seated Hip Internal Rotation

Band Squat animated GIF

Band Squat

Band Squat Row animated GIF

Band Squat Row

Band Step-up animated GIF

Band Step-up

Band Stiff Leg Deadlift animated GIF

Band Stiff Leg Deadlift

Band Straight Back Stiff Leg Deadlift animated GIF

Band Straight Back Stiff Leg Deadlift

Barbell Clean-grip Front Squat animated GIF

Barbell Clean-grip Front Squat

Barbell Deadlift animated GIF

Barbell Deadlift

Barbell Front Chest Squat animated GIF

Barbell Front Chest Squat

Barbell Front Squat animated GIF

Barbell Front Squat

Barbell Full Squat animated GIF

Barbell Full Squat

Barbell Full Squat (back Pov) animated GIF

Barbell Full Squat (back Pov)

Barbell Full Squat (side Pov) animated GIF

Barbell Full Squat (side Pov)

Barbell Full Zercher Squat animated GIF

Barbell Full Zercher Squat

Barbell Glute Bridge animated GIF

Barbell Glute Bridge

Barbell Glute Bridge Two Legs On Bench (male) animated GIF

Barbell Glute Bridge Two Legs On Bench (male)

Barbell Hack Squat animated GIF

Barbell Hack Squat

Barbell High Bar Squat animated GIF

Barbell High Bar Squat

Barbell Jefferson Squat animated GIF

Barbell Jefferson Squat

Barbell Jump Squat animated GIF

Barbell Jump Squat

Barbell Lateral Lunge animated GIF

Barbell Lateral Lunge

Barbell Low Bar Squat animated GIF

Barbell Low Bar Squat

Barbell Lunge animated GIF

Barbell Lunge

Barbell Lying Lifting (on Hip) animated GIF

Barbell Lying Lifting (on Hip)

Barbell Narrow Stance Squat animated GIF

Barbell Narrow Stance Squat

Barbell One Arm Side Deadlift animated GIF

Barbell One Arm Side Deadlift

Barbell Rack Pull animated GIF

Barbell Rack Pull

Barbell Rear Lunge animated GIF

Barbell Rear Lunge

Barbell Rear Lunge V. 2 animated GIF

Barbell Rear Lunge V. 2

Barbell Romanian Deadlift animated GIF

Barbell Romanian Deadlift

Barbell Seated Good Morning animated GIF

Barbell Seated Good Morning

Barbell Single Leg Deadlift animated GIF

Barbell Single Leg Deadlift

Barbell Speed Squat animated GIF

Barbell Speed Squat

Barbell Step-up animated GIF

Barbell Step-up

Barbell Stiff Leg Good Morning animated GIF

Barbell Stiff Leg Good Morning

Barbell Sumo Deadlift animated GIF

Barbell Sumo Deadlift

Barbell Zercher Squat animated GIF

Barbell Zercher Squat

Basic Toe Touch (male) animated GIF

Basic Toe Touch (male)

Bench Hip Extension animated GIF

Bench Hip Extension

Bent Knee Lying Twist (male) animated GIF

Bent Knee Lying Twist (male)

Bodyweight Drop Jump Squat animated GIF

Bodyweight Drop Jump Squat

Cable Deadlift animated GIF

Cable Deadlift

Cable Pull Through (with Rope) animated GIF

Cable Pull Through (with Rope)

Cable Standing Hip Extension animated GIF

Cable Standing Hip Extension

Curtsey Squat animated GIF

Curtsey Squat

Dumbbell Bench Squat animated GIF

Dumbbell Bench Squat

Dumbbell Clean animated GIF

Dumbbell Clean

Dumbbell Contralateral Forward Lunge animated GIF

Dumbbell Contralateral Forward Lunge

Dumbbell Deadlift animated GIF

Dumbbell Deadlift

Dumbbell Lunge animated GIF

Dumbbell Lunge

Dumbbell One Arm Snatch animated GIF

Dumbbell One Arm Snatch

Dumbbell Plyo Squat animated GIF

Dumbbell Plyo Squat

Dumbbell Rear Lunge animated GIF

Dumbbell Rear Lunge

Dumbbell Romanian Deadlift animated GIF

Dumbbell Romanian Deadlift

Dumbbell Single Leg Deadlift animated GIF

Dumbbell Single Leg Deadlift

Dumbbell Single Leg Deadlift With Stepbox Support animated GIF

Dumbbell Single Leg Deadlift With Stepbox Support

Dumbbell Single Leg Squat animated GIF

Dumbbell Single Leg Squat

Dumbbell Squat animated GIF

Dumbbell Squat

Dumbbell Step-up animated GIF

Dumbbell Step-up

Dumbbell Stiff Leg Deadlift animated GIF

Dumbbell Stiff Leg Deadlift

Dumbbell Straight Leg Deadlift animated GIF

Dumbbell Straight Leg Deadlift

Dumbbell Sumo Pull Through animated GIF

Dumbbell Sumo Pull Through

Exercise Ball Hip Flexor Stretch animated GIF

Exercise Ball Hip Flexor Stretch

Exercise Ball One Leg Prone Lower Body Rotation animated GIF

Exercise Ball One Leg Prone Lower Body Rotation

Exercise Ball One Legged Diagonal Kick Hamstring Curl animated GIF

Exercise Ball One Legged Diagonal Kick Hamstring Curl

Flutter Kicks animated GIF

Flutter Kicks

Forward Lunge (male) animated GIF

Forward Lunge (male)

Frankenstein Squat animated GIF

Frankenstein Squat

Glute Bridge March animated GIF

Glute Bridge March

Glute Bridge Two Legs On Bench (male) animated GIF

Glute Bridge Two Legs On Bench (male)

Hands Clasped Circular Toe Touch (male) animated GIF

Hands Clasped Circular Toe Touch (male)

Hands Reversed Clasped Circular Toe Touch (male) animated GIF

Hands Reversed Clasped Circular Toe Touch (male)

Hug Knees To Chest animated GIF

Hug Knees To Chest

Iron Cross Stretch animated GIF

Iron Cross Stretch

Jump Squat animated GIF

Jump Squat

Jump Squat V. 2 animated GIF

Jump Squat V. 2

Kettlebell Front Squat animated GIF

Kettlebell Front Squat

Kettlebell Goblet Squat animated GIF

Kettlebell Goblet Squat

Kettlebell Lunge Pass Through animated GIF

Kettlebell Lunge Pass Through

Kettlebell Pistol Squat animated GIF

Kettlebell Pistol Squat

Kettlebell Swing animated GIF

Kettlebell Swing

Kettlebell Turkish Get Up (squat Style) animated GIF

Kettlebell Turkish Get Up (squat Style)

Kneeling Jump Squat animated GIF

Kneeling Jump Squat

Lever Deadlift animated GIF

Lever Deadlift

Lever Hip Extension V. 2 animated GIF

Lever Hip Extension V. 2

Lever Horizontal One Leg Press animated GIF

Lever Horizontal One Leg Press

Lever Reverse Hyperextension animated GIF

Lever Reverse Hyperextension

Lever Seated Good Morning animated GIF

Lever Seated Good Morning

Low Glute Bridge On Floor animated GIF

Low Glute Bridge On Floor

Lunge With Jump animated GIF

Lunge With Jump

March Sit (wall) animated GIF

March Sit (wall)

Monster Walk animated GIF

Monster Walk

One Leg Squat animated GIF

One Leg Squat

Outside Leg Kick Push-up animated GIF

Outside Leg Kick Push-up

Pelvic Tilt Into Bridge animated GIF

Pelvic Tilt Into Bridge

Pike-to-cobra Push-up animated GIF

Pike-to-cobra Push-up

Potty Squat With Support animated GIF

Potty Squat With Support

Push-up Inside Leg Kick animated GIF

Push-up Inside Leg Kick

Rear Decline Bridge animated GIF

Rear Decline Bridge

Resistance Band Hip Thrusts On Knees (female) animated GIF

Resistance Band Hip Thrusts On Knees (female)

Reverse Hyper Extension (on Stability Ball) animated GIF

Reverse Hyper Extension (on Stability Ball)

Reverse Hyper On Flat Bench animated GIF

Reverse Hyper On Flat Bench

Rocking Frog Stretch animated GIF

Rocking Frog Stretch

Roller Hip Lat Stretch animated GIF

Roller Hip Lat Stretch

Roller Hip Stretch animated GIF

Roller Hip Stretch

Seated Glute Stretch animated GIF

Seated Glute Stretch

Seated Piriformis Stretch animated GIF

Seated Piriformis Stretch

Single Leg Bridge With Outstretched Leg animated GIF

Single Leg Bridge With Outstretched Leg

Single Leg Squat (pistol) Male animated GIF

Single Leg Squat (pistol) Male

Sled 45 Degrees One Leg Press animated GIF

Sled 45 Degrees One Leg Press

Sled 45° Leg Press animated GIF

Sled 45° Leg Press

Sled 45° Leg Press (back Pov) animated GIF

Sled 45° Leg Press (back Pov)

Sled 45° Leg Press (side Pov) animated GIF

Sled 45° Leg Press (side Pov)

Sled 45° Leg Wide Press animated GIF

Sled 45° Leg Wide Press

Sled Closer Hack Squat animated GIF

Sled Closer Hack Squat

Sled Hack Squat animated GIF

Sled Hack Squat

Sled Lying Squat animated GIF

Sled Lying Squat

Smith Bent Knee Good Morning animated GIF

Smith Bent Knee Good Morning

Smith Deadlift animated GIF

Smith Deadlift

Smith Front Squat (clean Grip) animated GIF

Smith Front Squat (clean Grip)

Smith Full Squat animated GIF

Smith Full Squat

Smith Hack Squat animated GIF

Smith Hack Squat

Smith Leg Press animated GIF

Smith Leg Press

Smith Low Bar Squat animated GIF

Smith Low Bar Squat

Smith Sprint Lunge animated GIF

Smith Sprint Lunge

Smith Squat animated GIF

Smith Squat

Smith Sumo Squat animated GIF

Smith Sumo Squat

Spider Crawl Push Up animated GIF

Spider Crawl Push Up

Swimmer Kicks V. 2 (male) animated GIF

Swimmer Kicks V. 2 (male)

Tire Flip animated GIF

Tire Flip

Trap Bar Deadlift animated GIF

Trap Bar Deadlift

Twist Hip Lift animated GIF

Twist Hip Lift

Walking Lunge animated GIF

Walking Lunge

Weighted Cossack Squats (male) animated GIF

Weighted Cossack Squats (male)

Weighted Lunge With Swing animated GIF

Weighted Lunge With Swing

Weighted Squat animated GIF

Weighted Squat

Weighted Stretch Lunge animated GIF

Weighted Stretch Lunge

Frequently Asked Questions

What is the best exercise for glute growth?

The barbell hip thrust is widely regarded as the most effective direct glute builder because it maximizes tension at full hip extension. Pair it with squats and Romanian deadlifts.

Can I build glutes without weights?

Yes. Bodyweight glute bridges, single-leg bridges, donkey kicks, and bodyweight squats train the glutes effectively, especially with higher reps and slow tempo.

Do squats work the glutes?

Squats train the glutes alongside the quads, especially through a full range of motion and at greater depth. Add hip thrusts and bridges for glute-focused volume.

Do these glute exercises have GIFs?

Every glute exercise here includes a hosted GIF animation and detailed step-by-step instructions on its detail page.

Building a fitness app?

Get all 144 glute exercises — names, muscles, equipment and hosted GIF URLs — straight from the WorkoutX API. One REST endpoint, no RapidAPI middleware.

View API Docs →