Exercises that train the Glutes
50 movements in our catalog load the Glutes, ranked by how much of one session's target each one covers on its own. A single exercise at 100% finishes that muscle for the day.
The fastest way to train the Glutes is Barbell Hip Thrust, which covers 100% of a session on its own.
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
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Barbell Hip Thrust
100%
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Kettlebell Swing
85%
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Cable Glute Kickback
85%
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Cable Pull-Through
80%
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Sumo Deadlift
80%
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Glute Bridge
80%
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Barbell Step-Ups
80%
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Dumbbell Step-Ups
75%
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Conventional Deadlift
70%
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Bulgarian Split Squat
70%
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Barbell Split Squat
70%
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Walking Lunges
65%
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Barbell Lunges
65%
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Kettlebell Split Squat
65%
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Bodyweight Step-Ups
65%
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Romanian Deadlift
60%
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Dumbbell Stiff-Leg Deadlift
60%
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Smith Machine RDL
60%
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Single-Leg Romanian Deadlift
60%
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Dumbbell Lunges
60%
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Sumo Squat
60%
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Smith Machine Split Squat
60%
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Split Squat
60%
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Box Squat
55%
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Good Morning
55%
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Sumo Goblet Squat
55%
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Barbell Squat
50%
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Jump Squat
50%
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Back Extension
50%
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Back Extension (45°)
50%
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Kettlebell Thruster
50%
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Dumbbell Thruster
50%
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Leg Press
45%
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Goblet Squat
45%
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Band Good Morning
45%
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Ball Leg Curl
45%
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Sliding Leg Curl
45%
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Front Squat
40%
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Smith Machine Squat
40%
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Bodyweight Squat
40%
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Kettlebell Front Squat
40%
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Band Squat
40%
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Nordic Curl
40%
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Turkish Get-Up
40%
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Hack Squat
35%
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Dumbbell Get-Up
35%
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Star Jumps
35%
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Superman
30%
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Kettlebell Windmill
30%
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Barbell Push Press
25%
Know what your whole week misses, not just one exercise
These percentages are what the app adds up. Tick what you already train and see which muscle groups your routine leaves short - free, no signup.
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