Exercises by muscle

Glute exercises

Compare hip thrusts, hinges and single-leg movements, then choose whether you also want sideways hip work. Start with the equipment and support you can use consistently.

Choose your starting point Browse exercises

Front

Back

The back view shows the gluteus maximus and visible gluteus medius. The deeper gluteus minimus is not shown.

Meet the glute

The gluteus maximus contributes to hip extension. The gluteus medius helps move the thigh outward and control the pelvis. Thrusts, hinges, split squats and sideways hip movements therefore offer different tasks, even when all involve gluteal muscles.

Choose your starting point

Extend the hips from a supported setup

Compare a bench-supported thrust with a floor-supported bridge.

Use a hinge or split stance

Choose according to whether you want hip-dominant movement or combined knee and hip movement.

Move the thigh sideways

This adds a different hip action from a thrust or hinge.

How to choose

Think about the movement mix

A hinge includes substantial hamstring work; a split squat also trains the quads. A sideways hip movement has a different role from either. Add variety to change the task, not just the exercise name.

Check the support before loading

Thrusts need a stable bench and load arrangement. Split squats require balance. Choose the setup you can repeat, then establish a working weight for that exercise.