Exercise field guide
Choose exercises by what they do.
Most plans need only a few exercises that challenge the glutes in different ways. Compare what each movement trains, where it fits, and what equipment it needs.
Video demonstrationHip 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 thigh demand
Video demonstrationGlute 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 thigh demand
Video demonstrationRomanian 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 thigh demand
Video demonstrationCable 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 thigh demand
Video demonstration45-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 thigh demand
Video demonstrationSeated hip abduction
An accessory that trains hip abduction with minimal knee-extension demand. It can complement—not replace—loadable hip-extension exercises.
Low thigh demand
Video demonstrationStep-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 thigh demand
Video demonstrationBulgarian 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 thigh demandPut them into context