Exercises that train the Glutes

67 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.

Gluteus maximus extends the hip and is the strongest single muscle in the body. Almost every lower-body pattern loads it, but few take it to target - squats stop short of full hip extension, which is why hip thrusts and bridges score highest here despite being the simpler movement.

Equipment that can take Glutes all the way to a session target on its own: Resistance bands, Barbell, Bodyweight, Cable machine, Dumbbells, Kettlebells, Smith machine, Suspension trainer.

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.