Glute and hip exercises
Hip thrusts, bridges and abduction work for the glutes and inner thighs. Each guide covers setup, form cues, the muscles it works and sets and reps by goal.
21 lifts
- Band Lateral WalkA small band, a quarter squat and a few steps sideways for the side of your hipsMini band (loop band) · Beginner
- Barbell Hip ThrustThe most direct way to load your glutes heavyBarbell · Beginner
- Cable Glute KickbackA one leg cable move that isolates the glutes through hip extensionCable machine with low pulley · Beginner
- Cable Pull-ThroughThe cable hip hinge that teaches you to drive from your glutesCable machine with a low pulley · Beginner
- Clean and PressA clean from the floor and a strict press overhead in one barbell liftBarbell · Advanced
- DeadliftThe barbell hinge that builds strength from your heels to your upper backBarbell · Intermediate
- Devil PressA burpee with two dumbbells that finishes with both weights locked out overheadTwo dumbbells, hex style if you have them · Intermediate
- Donkey KickA floor glute exercise you can do anywhere, with nothing but a matBodyweight · Beginner
- Dumbbell SnatchOne dumbbell, one arm, floor to overhead in a single explosive moveOne dumbbell · Intermediate
- Fire HydrantA hands and knees glute move that trains the side of your hipsBodyweight · Beginner
- Glute BridgeThe simplest way to train your glutes, no equipment neededBodyweight · Beginner
- Kettlebell CleanThe kettlebell skill that gets the bell from the floor to your shoulder in one smooth moveKettlebell · Intermediate
- Kettlebell SnatchThe one arm kettlebell lift that takes the bell from between your legs to overhead in a single moveKettlebell · Intermediate
- Kettlebell SwingThe explosive hip hinge that builds power and conditioning with one bellKettlebell · Beginner
- Machine Hip AbductionThe seated machine that trains the side of your hipsHip abduction machine · Beginner
- Machine Hip AdductionDirect, simple work for the muscles on the inside of your thighsHip adduction machine · Beginner
- Power CleanThe explosive barbell pull that teaches you to make force fastBarbell · Advanced
- Single-Leg Glute BridgeA one leg bridge that trains each glute on its own and shows which side is weakerBodyweight · Beginner
- SnatchThe Olympic lift that takes a barbell from the floor to overhead in one moveBarbell · Advanced
- Sumo DeadliftThe wide stance deadlift that pulls from your hips and legsBarbell · Intermediate
- Trap Bar DeadliftThe deadlift you stand inside, with the load at your sidesTrap bar (hex bar) · Beginner