Glute Exercises

Hip strength and control drills targeting the glute max and glute med to improve running performance, reduce knee and low back stress, and support cutting and jumping sports.

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Glutes & Hips 42 exercise videos • Most use just a band, step, or ball

Backwards 45 and Side Lunge Variations Beginner–Intermediate

Multi-directional lunge patterns that challenge hip control, knee alignment, and single-leg strength in both the frontal and diagonal planes.

Banded Clamshell Variation Beginner–Intermediate

Side-lying clamshell with a resistance band to build lateral hip strength and control in a supported position that’s easy to scale.

Box Step-Up Intermediate

Step onto a box or bench to train single-leg strength and hip drive, with a clear path to progress by changing height or load.

Bulgarian Split Squat Advanced

Powerful rear-foot elevated single-leg strength work targeting glutes, quads, and hip stabilizers while challenging balance and control.

Bulgarian Split Squat Hop Variation Advanced

Rear-foot elevated split squat with a hop to build power and deceleration control through the glutes and quads in a sport-specific position.

Bulgarian Split Squat Jump Variation Advanced

Jumping split squat variation to challenge explosive hip/knee extension and landing mechanics for athletes cleared for plyometrics.

Clamshell Exercise Beginner

Classic side-lying clamshell to target the glute med in a low-load, joint-friendly setup—great early in rehab plans of care.

Fire Hydrant Exercise Beginner–Intermediate

Quadruped hip abduction to build lateral hip strength and trunk control, with simple progressions in tempo and range.

Foot Elevated Single-Leg Glute Bridge Intermediate–Advanced

Single-leg bridge with the foot on a bench or box to drive hip extension, lengthen the hamstrings, and challenge trunk control at higher loads.

Glute 3-Way Series With Resistance Band Intermediate

Three-direction banded hip series to train the glutes through multiple planes—great as a focused hip strength circuit for runners and lifters.

Glute Bridge Beginner

Foundational bridge emphasizing heel drive to strengthen the glutes and hamstrings in a spine-friendly position for many people.

Glute Bridge With Ball Squeeze Beginner

Bridge with a light ball squeeze to reinforce knee alignment and combine glute and inner-thigh work in one simple drill.

Glute Bridge With Band Beginner–Intermediate

Add a band around the knees to cue gentle abduction and increase lateral hip demand alongside posterior chain strength.

Hip Hike Exercise Intermediate

Stand on a step and control the pelvis up and down to strengthen the glute med and improve frontal-plane control during gait and running.

Isometric Clamshell Exercise Beginner–Intermediate

Hold the clamshell position for time to build sustained lateral hip strength and tolerance with minimal equipment.

Isometric Sideline Hip Abduction Beginner–Intermediate

Time-under-tension top-leg holds in side-lying to emphasize glute med endurance early on without needing external load.

Kettlebell Swing Intermediate–Advanced

Explosive hip-hinge pattern to train powerful hip extension, posterior chain strength, and conditioning when technique is solid.

Lateral Band Mini Walk Beginner–Intermediate

Side steps with a band to target the glute med while reinforcing knee alignment under light, repeatable loading.

Lateral Step-Up Intermediate

Step up sideways to emphasize frontal-plane hip and knee control—useful for cutting sports and runners needing better lateral stability.

Monster Walks Beginner–Intermediate

Band-resisted forward and backward steps with a slight hinge to train dynamic hip control and strengthen the glutes beyond basic drills.

Prone Glute Kickbacks Beginner

Prone hip extension emphasizing glute activation while limiting excessive lumbar motion—often a good early-stage option.

Prone Hip Extension Beginner

Controlled prone leg lifts to build basic posterior chain strength with clean form and smooth range.

Reverse Clamshell Beginner–Intermediate

Lift the inside leg instead of the top leg to bias deeper hip rotators and improve rotational control in a low-load setup.

Side Plank Clamshell Intermediate

Combines lateral trunk endurance with hip strength—excellent for runners and field athletes who need frontal-plane control.

Side Plank Hip Abduction with Resistance Band Intermediate–Advanced

Side plank with banded top-leg raises to push glute med strength and lateral core endurance in one efficient drill.

Side-Lying Hip Abduction Beginner

Straight-leg side-lying raises to build a clean glute med foundation that transfers to standing and single-leg work later.

Sideline Hip Abduction Beginner–Intermediate

Technique-focused side-lying abduction variation to build capacity with small progressions in range, control, and load.

Single Leg RDL Toe Touch: 3 Position Tap Intermediate–Advanced

Single-leg hinge with three toe-touch targets to challenge balance, posterior chain strength, and multi-direction hip control.

Single-Leg Get-Up Intermediate–Advanced

Floor-to-stand transition on one leg to train coordinated hip and trunk control and strength in a more athletic, real-world pattern.

Single-Leg Glute Bridge Intermediate

Unilateral bridging to build side-to-side symmetry and glute strength while keeping the trunk supported.

Single-Leg Glute Bridge Isometric Intermediate

Hold the top position to build endurance and pelvic control without adding speed or extra movement.

Isometric Single-Leg Glute Bridge With Wiggle Intermediate

A single-leg bridge hold with a small controlled wiggle to build hamstring endurance, hip stability, and posterior chain control.

Single-Leg Glute Bridge With Foam Roller Intermediate–Advanced

Foot on a foam roller to add instability and increase fine-tuned hip and trunk control demands.

Single-Leg Glute Bridge With Med Ball Intermediate–Advanced

Add a med ball for extra challenge or cueing to build stronger glute control and ownership of pelvic position under load.

Single-Leg Glute Bridge With Resistance Band Intermediate–Advanced

Add band tension to increase load and challenge lateral hip control while maintaining strong hip extension mechanics.

Single-Leg Glute Bridge With Swiss Ball Intermediate–Advanced

Foot on a Swiss ball to raise instability and posterior chain demand—best for athletes with solid baseline control.

Single-Leg Hip Thrust Intermediate–Advanced

Bench-supported single-leg hip thrust for high-demand glute strength that’s easy to load once bodyweight is clean and pain-free.

Speed Skater Exercise Intermediate–Advanced

Lateral jump pattern to train explosive hip drive and landing control once foundational strength and tolerance are established.

Standing Clamshell Beginner–Intermediate

Standing hip external rotation drill to target the glute med and improve single-leg stability, pelvic control, and knee alignment.

Standing Fire Hydrant Beginner–Intermediate

Upright fire-hydrant pattern to make the drill more functional while challenging balance and hip strength together.

Standing Hip Abduction Beginner–Intermediate

Standing leg lifts, often banded, to teach the glutes to stabilize the pelvis during weight-bearing tasks like walking and running.

Standing Hip Extension with Band Beginner–Intermediate

Band-resisted hip extension in standing to work glutes and hamstrings with tall posture and controlled trunk position.

Swiss Ball Hip Hike Intermediate

Hip hike with Swiss ball instability to push glute med and trunk stabilizers harder for pelvic control and gait mechanics.