Glute CompassExercise selector

Exercise guide

Glute exercises for growth

You do not need dozens of exercises to train your glutes well. Use this guide to compare bridges, hinges, single-leg exercises, and accessories by what they do, the equipment they need, and how much they involve the quadriceps.

A practical starting point is one bridge, one hinge, and one or two accessories that fit your goal. Add a single-leg exercise if its balance and thigh demands suit you.
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Exercise databaseCompare 50 glute exercises by equipment, movement, quad demand, stability, and setting.

Build these exercises into a weekly plan

Woman performing a barbell hip thrust in a gym
Use the videos to learn each movement, then keep your setup consistent and make the exercise gradually more challenging. Photo by Gabrielle Durant on Pexels.
Video demonstration thumbnail for Hip thrust Video demonstration
BridgeBench plus barbell, dumbbell, or machine

Hip thrust

A loadable hip-extension exercise performed with the upper back supported. It is useful when you want a major glute exercise without making a squat pattern the center of the session.

Low–moderate quad demand
Video demonstration thumbnail for Glute bridge Video demonstration
BridgeFloor; optional band or dumbbell

Glute bridge

A floor-based bridge with a shorter range than the hip thrust. It is approachable at home and useful for learning hip extension or adding glute work with little equipment.

Low quad demand
Video demonstration thumbnail for Romanian deadlift Video demonstration
HingeDumbbells or barbell

Romanian deadlift

A loaded hip hinge that trains the glutes and hamstrings while the knees remain softly bent. It complements bridges by challenging hip extension in a more lengthened position.

Low quad demand
Video demonstration thumbnail for Cable kickback Video demonstration
AccessoryCable stack and ankle cuff

Cable kickback

A supported single-leg hip-extension accessory. It adds glute work without another squat pattern and works well after a heavier bridge or hinge.

Low quad demand
Video demonstration thumbnail for 45-degree back extension Video demonstration
Hinge45-degree back-extension bench

45-degree back extension

A supported hinge that can train the glutes, hamstrings, and spinal erectors. It is useful when balance or grip makes free-weight hinges difficult.

Low quad demand
Video demonstration thumbnail for Seated hip abduction Video demonstration
AccessoryHip-abduction machine or loop band

Seated hip abduction

An accessory that trains hip abduction with minimal knee-extension demand. It can complement—not replace—loadable hip-extension exercises.

Low quad demand
Video demonstration thumbnail for Step-up Video demonstration
Single-legStable step or box; optional dumbbells

Step-up

A single-leg exercise that trains both the glutes and thighs. Step height, forward lean, control, and load affect how demanding it feels, but it is never a quad-free movement.

Moderate quad demand
Video demonstration thumbnail for Bulgarian split squat Video demonstration
Single-legBench; optional dumbbells or barbell

Bulgarian split squat

A demanding single-leg squat pattern that trains the glutes and thighs. A longer stance and controlled torso lean may change joint demands, but the quadriceps still work hard.

Moderate–high quad demand

Common questions

Choosing glute exercises

Next steps

Choose the guide that fits your goal

Build a complete glute-growth planStart with training, progression, nutrition, and recovery. Train your glutes at homeUse a progressive plan built around simple equipment. Limit extra thigh growthChoose exercises and training volume with thigh involvement in mind.

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Put the exercises into a plan.

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