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The Exercises Hub

Glute Exercises

A library of glute movement tutorials — what each one targets and how to do it cleanly.

  • Two-panel gym photo of women in black sports bras and black leggings doing upper glute exercises: a seated hip abduction with the knees pushed wide against the pads, and a cable kickback with the leg kicked back and slightly out.
    Exercises

    Upper Glute Exercises: How to Build a Glute Shelf

    The 9 best upper glute exercises to build a glute shelf: what targets the top of your glutes, a sample workout, and gym or at-home options.

    12 min read

  • A woman in athletic wear on a plate-loaded hip thrust machine in a dim gym, her upper back against the angled back pad, a padded lap bar across her hip crease and her feet flat on the foot platform at the bottom of the rep.
    Exercises

    Machine Hip Thrust

    How to do the machine hip thrust: setup, technique cues, muscles worked, common mistakes, sets and reps, easier and harder variations, and what to use instead.

    4 min read

  • A woman in athletic wear performing a Smith machine hip thrust in a dim gym, her upper back resting against a flat bench, a loaded bar with a foam pad across her hip crease, hands on the bar and knees bent as she drives her hips up.
    Exercises

    Smith Machine Hip Thrust

    How to do the Smith machine hip thrust: setup, technique cues, muscles worked, common mistakes, sets and reps, easier and harder variations, and what to use instead.

    4 min read

  • A woman in athletic wear performing a barbell hip thrust with her upper back braced against a flat bench, a padded barbell across her hips, shins vertical, driving her hips into full extension.
    Exercises

    Barbell Hip Thrust

    How to do the barbell hip thrust: setup, technique cues, muscles worked, common mistakes, sets and reps, easier and harder variations, and what to use instead.

    4 min read

  • A woman in athletic wear performing a dumbbell hip thrust with her upper back on a flat bench, a single dumbbell held on end across her hip crease, shins vertical, hips lifted to full extension.
    Exercises

    Dumbbell Hip Thrust

    How to do the dumbbell hip thrust: setup, technique cues, muscles worked, common mistakes, sets and reps, easier and harder variations, and what to use instead.

    4 min read

  • A woman in athletic wear performing a cable kickback at a cable stack machine, bracing one hand on the machine frame and extending her working leg behind her in controlled hip extension, with a flat bench and brick gym wall in the background.
    Exercises

    Glute Accessory Exercises

    Learn the best glute accessory exercises for growth, stability, and activation, including kickbacks, abductions, clamshells, banded walks, frog pumps, and glute bridges.

    15 min read

  • Side-by-side comparison: a barbell hip thrust at the locked-out top position labeled 'shortened,' and a barbell Romanian deadlift at the bottom of the hinge labeled 'lengthened.'
    Exercises

    Shortened vs Lengthened Glute Exercises: The Full List and How to Program Both

    Hip thrusts and bridges train the shortened position; RDLs, deep squats and split squats train the lengthened. Full list, which grows more, and a week using both.

    9 min read