Muscle group

Glute exercises

The glutes extend the hip, abduct the leg and stabilize the pelvis, which is why a good plan needs more than squats. They take the heaviest load in movements where the hips lock out all the way, like the hip thrust or the deadlift.

The atlas has work with a barbell, dumbbells, kettlebells, resistance bands and machines. Some of it loads the glutes in the stretch, some of it at full contraction, and it is worth having both types in your plan.

Glute exercises by equipment

Choose the equipment available to you and find exercises that suit your setup.

Resistance band29Abduction and activationBodyweight19No equipmentBarbell18The heaviest hip extension

More equipmentBench 12·Dumbbell 11·Box 9

Exercise library

All Glute exercises

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Training guide

About training Glute exercises

Choose one movement, perform it well, then progress it over time.

How do you train glutes?

The glutes like weight and volume both. A layout that works well is one heavy hip extension a week in a lower rep range, and a second, lighter session with abductions and lunges in the 12-20 range. Locking the hips out at the top of the rep matters more than how deep you squat.

Are squats enough on their own?

A squat loads the glutes hardest in the bottom position, but near the top the tension almost disappears. That is why it pays to add a movement where the resistance peaks with the hips extended, like a hip thrust or a hip raise. Those are two different stimuli, not two versions of the same one.

Where to start

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By equipment

Resistance band29Bodyweight19Barbell18Bench12Dumbbell11

Other muscle groups

HamstringsQuadsLower Back

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