Glutes exercises
Explore 60 Athletic Station exercises related to glutes, with execution guidance based on each exercise description.
Dumbbell Forward Lunge - Right Leg
Unilateral right-leg movement that works the core, quadriceps, glutes, and hamstrings while requiring balance during the descent and return.
Dumbbell Forward Lunge - Left Leg
Unilateral left-leg movement that works the core, quadriceps, glutes, and hamstrings while requiring balance during the descent and return.
Dumbbell Overhead Squat
Dumbbell squat that works the core, quadriceps, glutes, and shoulders while requiring stability during the descent and ascent.
Dumbbell Front Squat
Dumbbell squat that works the quadriceps, glutes, and adductors while requiring stability during the descent and ascent.
Dumbbell Sumo Squat
Dumbbell squat that works the core, quadriceps, glutes, and adductors while requiring stability during the descent and ascent.
Kettlebell Swing
Swing driven by hip extension to work the core, glutes, and hamstrings while using the arms mainly to guide the movement.
Dumbbell Good Morning
Hip-hinge movement that works the core, glutes, hamstrings, and lower back while keeping the spine aligned and the load close to the body.
Prone Trunk Extension
Controlled trunk extension that works the glutes and lower back while avoiding excessive range of motion in the lumbar spine.
Sled Push
Resisted movement that works the core and glutes while combining continuous force production with cardiovascular effort.
Glute Bridge March
Hip elevation and stabilization exercise that works the core, glutes, and hamstrings while keeping the torso firm throughout the movement.
Donkey Kick
Quadruped hip extension that works the core, glutes, and hamstrings while keeping the torso stable as the leg is raised.
Fire Hydrant
Quadruped hip abduction that works the glutes while avoiding excessive rotation of the torso.
Back Hyperextension
Controlled trunk extension that works the glutes, hamstrings, and lower back while avoiding excessive range of motion in the lumbar spine.
Dumbbell Deadlift
Hip-hinge movement that works the core, glutes, hamstrings, and forearms while keeping the spine aligned and the load close to the body.
Kettlebell Deadlift
Hip-hinge movement that works the core, glutes, hamstrings, and forearms while keeping the spine aligned and the load close to the body.
Dumbbell Romanian Deadlift
Hip-hinge movement that works the core, glutes, hamstrings, and lower back while keeping the spine aligned and the load close to the body.
Glute Bridge
Hip elevation and stabilization exercise that works the core, glutes, and hamstrings while keeping the torso firm throughout the movement.
Knee-Supported Dumbbell Side Plank
Hip elevation and stabilization exercise that works the abs and glutes while keeping the torso firm throughout the movement.
Plank Row
Plank combined with an arm pull that works the core, glutes, shoulders, and back while resisting rotation of the torso.
Isometric Plank
Isometric body hold that works the core, glutes, and shoulders while maintaining alignment and stability without movement.
Horizontal Jump
Dynamic jumping exercise that works the core, quadriceps, glutes, and calves while combining coordination, propulsion, and controlled landing.
Weighted Step-Up
Step-up and step-down exercise that works the core, quadriceps, glutes, and hamstrings while controlling foot placement and maintaining stability during each repetition.
Alternating Superman
Alternating prone arm and leg raise that works the glutes, shoulders, and lower back while improving posterior-chain stability.
Alternating Outer-Thigh Touch
Alternating reaching movement that combines mobility with work for the core, quadriceps, glutes, and adductors while maintaining torso control.
Lateral Jump with Feet Together
Dynamic jumping exercise that works the core and glutes while combining coordination, propulsion, and controlled landing.
Plank with Leg Raise
Plank variation with leg movement that works the core, glutes, and shoulders while keeping the hips and torso stable.
Plank with Leg Abduction
Plank variation with leg movement that works the core, glutes, and shoulders while keeping the hips and torso stable.
Reverse-Step Jumping Jack
Aerobic arm-and-leg movement that develops the core, quadriceps, glutes, cardiovascular conditioning, and coordination.
Lateral Air Lunge - Left Leg
Dynamic lunge variation that works the core, quadriceps, glutes, and calves while requiring coordination, balance, and control during the change of support.
Lying Leg Curl Machine
Machine knee flexion that works the glutes and hamstrings while keeping the hips and torso supported.
Alternating Lunges
Unilateral leg movement that works the core, quadriceps, glutes, and hamstrings while requiring balance during the descent and return.
Cable Deadlift
Hip-hinge movement that works the core, glutes, hamstrings, and lower back while keeping the spine aligned and the load close to the body.
Stiff-Leg Deadlift
Hip-hinge movement that works the core, glutes, hamstrings, and lower back while keeping the spine aligned and the load close to the body.
90° Leg Press
Platform leg press to work the quadriceps, glutes, and hamstrings while controlling knee flexion and extension.
Lying Leg Curl Machine
Knee flexion on the machine to work the glutes and hamstrings while keeping the hips and torso supported.
Standing Cable Hip Extension
Backward leg extension against cable resistance to target the core and glutes while maintaining trunk stability.
Lateral Leg Raise - Left
Left-side lateral leg raise to work the core and glutes while keeping the torso stable and the movement controlled.
Lateral Leg Raise - Right
Right-side lateral leg raise to work the core and glutes while keeping the torso stable and the movement controlled.
Lunge - Left Leg
Unilateral leg movement on the left side to work the core, quadriceps, glutes, and hamstrings while maintaining balance during the lowering and return phases.
Lunge - Right Leg
Unilateral leg movement on the right side to work the core, quadriceps, glutes, and hamstrings while maintaining balance during the lowering and return phases.
Jumping Lunge
Dynamic lunge variation to work the core, quadriceps, glutes, and calves while challenging coordination, balance, and control during the support switch.
Lunge with Overhead Reach
Unilateral leg movement to work the core, quadriceps, and glutes while maintaining balance during the lowering and return phases.
Vertical Smith Machine Squat
Guided Smith machine variation to work the quadriceps and glutes with a controlled path and greater stability.
Single-Leg Smith Machine Squat
Guided Smith machine variation to work the core, quadriceps, and glutes with a controlled path and greater stability.
Sumo Squat
Squat variation to work the core, quadriceps, glutes, and adductors with attention to alignment and movement control.
Plié Squat with Calf Raise
Squat variation to work the core, quadriceps, glutes, and adductors with attention to alignment and movement control.
Smith Machine Box Squat
Guided Smith machine variation to work the core, quadriceps, and glutes with a controlled path and greater stability.
Slow Squat
Squat variation to work the core, quadriceps, and glutes with attention to alignment and movement control.
Lateral Squat with Arm Raise
Squat variation to work the core, quadriceps, glutes, and adductors with attention to alignment and movement control.
Smith Machine Front Squat
Guided Smith machine variation to work the core, quadriceps, and glutes with a controlled path and greater stability.
Double-Pulse Squat
Dynamic squat variation that combines the core, quadriceps, and glutes with rhythm, coordination, and body control.
In-and-Out Squat
Dynamic squat variation that combines the core, quadriceps, glutes, and adductors with rhythm, coordination, and body control.
Feet-Together Squat
Squat variation to work the core, quadriceps, and glutes with attention to alignment and movement control.
Squat with Explosive Finish
Dynamic squat variation that combines the core, quadriceps, glutes, and cardiovascular conditioning with rhythm, coordination, and body control.
Squat with Lateral Leg Raise
Squat variation to work the core, quadriceps, glutes, and adductors with attention to alignment and movement control.
Squat with Calf Raise
Squat variation to work the core, quadriceps, glutes, and calves with attention to alignment and movement control.
Barbell Squat
Barbell squat to work the core, quadriceps, glutes, and hamstrings while maintaining posture and control throughout the movement.
Wide-Stance Air Squat
Dynamic squat variation that combines the core, glutes, and adductors with rhythm, coordination, and body control.
Alternating Lunge Switch
Dynamic lunge variation to work the core, quadriceps, and glutes while challenging coordination, balance, and control during the stance switch.
Seated Hip Abduction Machine
Controlled opening of the legs on the machine to work the glutes while keeping the hips supported on the seat.