GluteBackwards 45 and Side Lunge VariationsMulti-directional lunge patterns that challenge hip control, knee alignment, and single-leg strength in the frontal and diagonal planes—great for runners and change-of-direction athletes.Equipment: Open floor space. Optional dumbbells once technique is clean.View exercise EPI / Glutes / movement collection
Glute Exercises
Train hip extension, abduction, and single-leg control with glute strengthening videos and practical cues.
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01 / EXERCISE VIDEOS
Browse exercises
56 exercises in this collection
GluteBackwards 45 and Side Lunge VariationsMulti-directional lunge patterns that challenge hip control, knee alignment, and single-leg strength in the frontal and diagonal planes—great for runners and change-of-direction athletes.Equipment: Open floor space. Optional dumbbells once technique is clean.View exercise 
GluteBanded Clamshell VariationA banded clamshell progression that increases lateral hip demand while keeping the setup simple—great for building glute med strength and improving pelvic control.Equipment: Mini band (loop band). Optional pillow for comfort.View exercise 
GluteBanded Seated Hip AbductionA seated lateral hip drill that uses a resistance band to strengthen the glute med and build outward hip control in a simple, low-complexity…Equipment: Resistance band and a bench or chair if needed.View exercise 
GluteBox Step-UpA classic single-leg strength builder that trains glutes, quads, and hip drive with a clean, repeatable pattern—easy to progress by height or load.Equipment: Sturdy box/bench/step. Optional dumbbells or kettlebells.View exercise 
GluteBulgarian Split SquatA rear-foot elevated split squat that builds serious single-leg strength in the glutes and quads while challenging balance, trunk control, and clean knee tracking.Equipment: Bench/box/chair for the rear foot. Optional dumbbells/kettlebells for progression.View exercise 
GluteBulgarian Split Squat Hop VariationA dynamic rear-foot-elevated split squat variation that adds a hop component to train stiffness, reactive strength, and deceleration control once strength is established.Equipment: Bench/box/chair for the rear foot. Open space.View exercise 
GluteBulgarian Split Squat Jump VariationA powerful rear-foot-elevated plyometric that combines a deep split squat position with a vertical jump off the front leg to build single-leg explosiveness and…Equipment: Bench or box for rear foot. Open space and a stable surface.View exercise 
GluteClamshell ExerciseA classic side-lying drill to build glute med strength and hip control with a low load—excellent early in rehab or as a warm-up before…Equipment: No equipment required. Optional mini band for progression.View exercise 
GluteDumbbell Hip ThrustA loaded hip thrust variation using a dumbbell across the hips to build glute strength and progressively overload hip extension.Equipment: A bench or stable elevated surface and a dumbbell. A pad or towel can be used between the dumbbell and hips for comfort.View exercise 
GluteFire Hydrant ExerciseA quadruped hip abduction drill that targets the glute med and teaches the trunk and pelvis to stay steady—easy to progress with a band…Equipment: Optional mini band above knees or around feet/ankles depending on difficulty.View exercise 
GluteGlute 2-Way SeriesA standing resistance-band glute series that uses two hip movements to build lateral and posterior hip strength while challenging single-leg control.Equipment: A resistance band and a wall or stable support.View exercise 
GluteGlute 3-Way Series With Resistance BandA three-direction banded hip series that trains the glutes through multiple planes—great as a quick circuit for runners and athletes who need better hip…Equipment: Mini band (loop band). Optional wall support for balance.View exercise 
GluteStrengthGlute BridgeA foundational hip-extension exercise to strengthen the glutes, improve pelvic control, and build a base for more challenging single-leg movements.Equipment: No equipment required; exercise mat optionalView exercise 
GluteGlute Bridge MarchA bridge variation with alternating foot lifts that builds glute strength, pelvic stability, and anti-rotation control as the base of support changes.Equipment: Exercise mat. A resistance band above the knees is optional.View exercise 
GluteGlute Bridge With Ball SqueezeA glute bridge upgrade that adds constant inner-thigh tension to improve hip alignment and increase overall hip engagement.Equipment: A small ball, yoga block, or rolled towel between the knees.View exercise 
GluteGlute Bridge With BandA banded bridge that adds hip abduction demand to light up the lateral glutes while you train hip extension.Equipment: A mini resistance band (placed above knees or at ankles depending on difficulty).View exercise 
GluteGlute Bridge With DumbbellA loaded floor bridge that uses a dumbbell across the hips to increase glute strength while keeping the setup simple and controlled.Equipment: A dumbbell and a mat or comfortable floor surface.View exercise 
GluteGlute Bridge With Feet ElevatedA feet-elevated bridge progression that increases hip-extension range and challenges the glutes and hamstrings through a longer, controlled movement.Equipment: Bench, box, or another sturdy elevated surface and an exercise mat.View exercise 
GluteHip Hike ExerciseA simple but highly effective drill to train pelvic control and target the glute medius—especially helpful for running mechanics.Equipment: A small step, stair, or sturdy plate/box to stand on.View exercise 
GluteHip Hike With DumbbellA loaded hip hike progression that uses a dumbbell to increase the demand on the lateral hip muscles responsible for pelvic control during single-leg…Equipment: A step or elevated surface and a dumbbell.View exercise 
GluteIsometric Clamshell ExerciseA banded clamshell hold that isolates the glute medius with strict anti-rotation control—no cheating through the pelvis.Equipment: A mini resistance band placed above the knees.View exercise 
GluteIsometric Glute BridgeA static glute bridge hold that builds glute and posterior-chain endurance while reinforcing pelvic control without repeated hip movement.Equipment: No equipment is required. A mat or comfortable floor surface is optional.View exercise 
GluteIsometric Sideline Hip AbductionA joint-friendly lateral hip drill that builds glute med endurance using a strict hold instead of repeated reps.Equipment: No equipment required. Optional ankle weight for progression.View exercise 
GluteIsometric Single Leg Glute BridgeA top-position hold that builds posterior chain endurance and pelvic control without relying on reps or momentum.Equipment: None. Optional foot elevation (bench/books) for progression.View exercise 
GluteKettlebell SwingAn explosive hip-hinge drill that trains powerful hip extension and posterior-chain strength when performed with clean mechanics.Equipment: A kettlebell (or dumbbell as a substitute) and open space.View exercise 
GluteLateral Band Mini WalkThe go-to banded side-stepping drill for glute medius strength—best results happen when you follow the “no-cheat” rules.Equipment: A mini resistance band and a small open space.View exercise 
GluteLateral Step-UpA single-leg strength drill that challenges glutes and hip control while teaching the knee to track cleanly through the step-up pattern.Equipment: A step/box/bench. Optional dumbbells for progression.View exercise 
GluteModified Side Plank Fire HydrantA supported side-plank variation that combines lateral core endurance with a bent-knee hip movement to strengthen the glutes and improve pelvic control.Equipment: Exercise mat. A resistance band above the knees is optional.View exercise 
GluteMonster WalksA banded walking drill that targets lateral hip strength and reinforces stable knees and hips while moving forward and backward.Equipment: A mini resistance band and a small open space.View exercise 
GluteProne Glute KickbacksA simple prone hip extension drill that helps you feel true glute work while minimizing low-back compensation—great with or without ankle weights.Equipment: Bench/table (or floor). Optional ankle weights.View exercise 
GluteProne Glute SqueezeA simple glute exercise performed lying on your stomach to improve glute awareness, build a stronger mind-muscle connection, and reinforce controlled hip extension without…Equipment: No equipment needed.View exercise 
GluteProne Hip ExtensionA foundational posterior-chain drill that teaches clean hip extension with a neutral spine—excellent for building control before more advanced hinge work.Equipment: No equipment required. Optional mat for comfort.View exercise 
GluteReverse ClamshellA “forgotten” lateral hip drill that biases the posterior glute med and deep hip rotators by lifting the inside leg while keeping the knees…Equipment: No equipment required. Optional mini band or ankle weight for progression.View exercise 
GluteSide Plank ClamshellA high-value lateral chain drill that combines side plank endurance with glute med strength—great for frontal-plane control for runners and athletes.Equipment: Mini resistance band (optional but recommended) and a mat.View exercise 
GluteSide Plank Hip Abduction With Resistance BandA brutal lateral-chain hybrid that pairs side plank stability with banded top-leg lifts for high-demand glute med and oblique endurance.Equipment: Mini resistance band and a mat/soft surface.View exercise 
Gluteside-lying fire hydrantA side-lying glute exercise that challenges hip control, glute med strength, and pelvic stability while keeping the setup simple and controlled.Equipment: No equipment needed. A mini band can be added if appropriate.View exercise 
GluteSide-Lying Hip AbductionA classic glute med builder with multiple progressions—great for learning the “no TFL takeover” setup and building lateral hip endurance.Equipment: None required. Optional band, wall, slider, Swiss ball, or ankle weight depending on variation.View exercise 
GluteSide-Lying Hip Abduction for Glute MediusA simple side-lying hip-strengthening exercise that targets the gluteus medius and helps improve lateral hip strength, pelvic control, and single-leg stability.Equipment: No equipment is required. A mat may make the exercise more comfortable.View exercise 
GluteSideline Hip AbductionA strict side-lying hip abduction variation designed to bias the glute med and reduce front-of-hip takeover.Equipment: None required. Optional light ankle weight.View exercise 
GluteSingle Leg Glute Bridge With Resistance BandA banded single-leg bridge that adds lateral hip demand while reinforcing strong knee tracking and pelvic control.Equipment: A mini band (loop band) and a mat/floor space.View exercise 
GluteSingle Leg Glute Bridge With WeightA loaded single-leg bridge variation that adds a dumbbell across the hips to increase glute and hamstring strength while challenging pelvic control.Equipment: A dumbbell and a mat or comfortable floor surface.View exercise 
GluteSingle Leg RDL Toe Touch: 3 Position TapA single-leg hinge variation that challenges balance and posterior chain strength with three toe-touch targets (inside, middle, outside) to train multi-direction hip control.Equipment: No equipment required. Optional dumbbell/kettlebell for progression.View exercise 
GluteSingle-Leg Get-UpA sneaky-tough single-leg seated-to-stand drill that builds glute and quad strength while reinforcing strong foot pressure and trunk control.Equipment: A sturdy bench, box, or chair and open space in front of you.View exercise 
GluteSingle-Leg Glute BridgeA simple, high-value single-leg bridge to build glute strength, pelvic control, and side-to-side symmetry.Equipment: None. A mat is optional for comfort.View exercise 
GluteSingle-Leg Glute Bridge JumpAn advanced explosive bridge variation that develops single-leg hip-extension power while challenging takeoff, landing, and pelvic control.Equipment: Exercise mat and a foam pad or another soft, secure surface under the working heel.View exercise 
GluteSingle-Leg Glute Bridge With BOSU BallA single-leg glute bridge variation that uses a BOSU ball under the working foot to challenge hip extension strength, pelvic control, and balance.Equipment: BOSU ball.View exercise 
GluteSingle-Leg Glute Bridge With Med BallAn unstable single-leg bridge variation that challenges pelvic control and posterior chain strength—great for athletes ready for a higher-demand bridge progression.Equipment: Medicine ball (or similar stable ball) and floor space.View exercise 
GluteSingle-Leg Glute Bridge With Swiss BallAn advanced bridge variation using a stability ball to increase posterior-chain demand and fine-tuned hip control—best once you own the basics.Equipment: Swiss ball (stability ball) and floor space.View exercise 
GluteSingle-Leg Hip ThrustA high-demand glute strength progression that loads hip extension in a bench-supported position—excellent for athletes once bodyweight control is solid.Equipment: Bench/couch/box for upper back support. Optional dumbbell/barbell for progression.View exercise 
GluteSpeed Skater ExerciseA lateral jump and stick drill that builds hip power, deceleration control, and single-leg stability in the frontal plane.Equipment: No equipment required. Use open space with good traction.View exercise 
GluteStanding ClamshellA standing hip external rotation drill that targets the glute med and improves single-leg stability and knee alignment.Equipment: Optional mini band. A wall or support is helpful for balance.View exercise 
GluteStanding Fire HydrantA standing hip abduction drill that challenges the stance leg glute med while training balance and pelvic control.Equipment: Optional mini band. Use a wall/chair for light balance support if needed.View exercise 
GluteStanding Hip AbductionA standing lateral leg raise (often banded) to build glute med strength and improve pelvic control during weight-bearing.Equipment: Optional resistance band/cable. A wall or support for balance is helpful.View exercise 
GluteStanding Hip Extension with BandA standing, low-back-friendly posterior chain drill that targets the glute max and hamstrings using an anchored resistance band.Equipment: Resistance band anchored low (door anchor, pole, etc.) and a wall/chair for balance support if needed.View exercise 
GluteStanding Swiss Ball Hip AbductionA standing lateral hip-strengthening exercise that uses a Swiss ball against the wall to challenge glute med strength, pelvic control, and single-leg stability.Equipment: A Swiss ball and a wall or other stable vertical surface.View exercise 
GluteSwiss Ball Hip HikeA high-value glute med and lateral core drill that trains pelvic control (hip hike) to help reduce hip drop and improve single-leg stability.Equipment: Swiss ball (stability ball) and a wall or sturdy surface for support.View exercise No exercises match this search. Try a different keyword or clear your search.
02 / THE MOVEMENT
Strengthen the glutes across movement patterns
Explore bridges, clamshells, hip-abduction movements, and other glute exercises that train hip and pelvic control. A balanced program can combine controlled isolated movements with compound lifts and functional single-leg work.
03 / HELPFUL GUIDANCE
Common questions
Are glute bridges enough to train the glutes?
Bridges are a useful option, but training hip extension, abduction, and single-leg control through different ranges provides a broader challenge.
Should I always feel a strong burn in my glutes?
No. A burning sensation is not required for a movement to be effective. Focus on appropriate loading, technique, and gradual progression.
These exercise demonstrations are for general education, not an individualized diagnosis or treatment plan. Modify or stop activities that worsen symptoms and seek appropriate guidance when needed.