Glute and Hip Exercises 76 Moves With How-To Steps

On all fours, lifting one bent knee out to the side against a band around your thighs. Works the side of the glutes.

How to do it

1. Loop a band just above your knees and get onto your hands and knees.
2. Brace your core so your back stays flat.
3. Keeping the knee bent, lift one leg out to the side until it is level with your hip.
4. Lower slowly. Finish the set, then switch legs.

Keep in mind

• Do not tilt your hips or lean away to lift the leg higher.
• Log reps for one side. SetLift counts the other side for you.

Also works hamstrings.

A glute bridge with a band around your thighs, pushing your knees out as you lift. Works the glutes from two directions at once.

How to do it

1. Loop a band just above your knees and lie on your back with your knees bent and your feet flat, hip width apart.
2. Push your knees out against the band.
3. Drive through your heels to lift your hips until your body makes a straight line from shoulders to knees.
4. Squeeze your glutes at the top, then lower slowly.

Keep in mind

• Knees stay pushed out the whole rep.
• Lift with the glutes, not by arching your lower back. Stop when your body is straight.

Also works hamstrings.

A hip thrust with your upper back on a bench and a band across your hips or around your thighs. Works the glutes anywhere there is a bench.

How to do it

1. Sit with your upper back against a bench, knees bent and feet flat, with the band anchored across your hips or looped above your knees.
2. Tuck your chin and brace your core.
3. Drive through your heels to lift your hips until your body is level from shoulders to knees.
4. Squeeze your glutes at the top, then lower slowly.

Keep in mind

• Stop when your body is level. Arching past it is lower back, not glutes.
• Keep your shins vertical at the top.

Also works hamstrings.

Kneeling and sitting back on your heels, then driving your hips forward against a band. A glute exercise with no bench needed.

How to do it

1. Kneel with a band anchored behind you and looped across the front of your hips.
2. Sit your hips back toward your heels.
3. Drive your hips forward until your body is upright, squeezing your glutes.
4. Sit back slowly and repeat.

Keep in mind

• Squeeze at the top and keep your ribs down. Do not lean back.
• A pad under your knees makes it comfortable.

Also works hamstrings.

A hip hinge facing away from a band anchored low behind you, pulling it through your legs as you stand. Works the glutes and hamstrings.

How to do it

1. Anchor a band low behind you, face away, and hold it with both hands between your legs.
2. Step forward until the band is taut and stand with your feet about shoulder width apart.
3. Push your hips back and hinge forward, letting the band pull your hands back between your legs.
4. Drive your hips forward to stand tall, squeezing your glutes.

Keep in mind

• It is a hinge. Push the hips back rather than bending the knees.
• Arms stay straight and relaxed. They only hold the band.

Watch a demo on YouTube

Also works hamstrings and lower back.

A hip hinge against a band held under your feet. Works the hamstrings and glutes anywhere.

How to do it

1. Stand on the middle of a band with your feet about hip width apart and hold an end in each hand at your thighs.
2. Soften your knees and keep your back flat.
3. Push your hips back and hinge forward until you feel a stretch in your hamstrings.
4. Drive your hips forward to stand tall, squeezing your glutes.

Keep in mind

• Knees stay softly bent. It is a hinge, not a squat.
• Wider feet mean more tension.

Sitting with a band around your thighs and pushing your knees apart. Works the side of the glutes.

How to do it

1. Sit on a bench or chair with a band looped just above your knees and your feet flat, knees together.
2. Keep your torso upright.
3. Push your knees apart against the band as far as you can.
4. Return slowly to knees together.

Keep in mind

• Lean forward slightly to feel it more in the glutes.
• Slow on the way back. Do not let the band snap your knees together.

Standing on one leg and lifting the other out to the side against a band around your ankles or thighs. Works the side of the glutes.

How to do it

1. Loop a band around your ankles or just above your knees and stand tall on one leg, holding something for balance.
2. Keep your torso upright and your hips level.
3. Lift the other leg out to the side against the band, keeping it straight.
4. Lower slowly. Finish the set, then switch legs.

Keep in mind

• Do not lean away from the moving leg. Keep the hips level.
• Log reps for one side. SetLift counts the other side for you.

Also works quads.

Walking sideways in a wide stance with a band around your thighs or ankles. Works the side of the glutes.

How to do it

1. Loop a band around your thighs or ankles and stand with your feet wider than your shoulders, toes slightly out.
2. Sit into a quarter squat and keep your chest up.
3. Step sideways, keeping the band taut and your feet wide.
4. Cover the set distance, then come back the other way.

Keep in mind

• Stay low the whole way. Standing up lets the band go slack.
• Do not let your knees cave inward between steps.

Also works hamstrings.

A glute bridge on the floor with a barbell across your hips. Works the glutes through a short range with heavy weight.

How to do it

1. Lie on your back with your knees bent and your feet flat, and roll the padded bar over your hips.
2. Hold the bar steady and brace your core.
3. Drive through your heels to lift your hips until your body makes a straight line from shoulders to knees.
4. Squeeze your glutes at the top, then lower slowly.

Keep in mind

• Stop when your body is straight. Arching past it is lower back.
• Tuck your chin and look at your knees to keep your back flat.

Also works hamstrings.

Driving a barbell across your hips upward with your upper back on a bench. The heaviest way to load the glutes.

How to do it

1. Sit with your upper back against a bench, knees bent and feet flat, and roll the padded bar over your hips.
2. Tuck your chin and brace your core.
3. Drive through your heels to lift your hips until your body is level from shoulders to knees.
4. Squeeze your glutes hard at the top, then lower slowly.

Keep in mind

• Stop when your body is level. Arching past it moves the work into your lower back.
• Shins vertical at the top. Feet too close and it becomes quads, too far and it becomes hamstrings.
• Keep your ribs down and your eyes forward the whole set.

Also works quads, lower back and hamstrings.

A forward lunge with a barbell on your upper back. Works the glutes and quads with the load on your back.

How to do it

1. Set the bar on your upper back and stand tall with your feet together.
2. Step one foot forward and lower until both knees are bent to about 90 degrees, back knee just off the floor.
3. Push through the front foot to step back to standing.
4. Repeat with the other leg. Keep alternating for the set.

Keep in mind

• Keep your torso upright and the bar steady.
• A long step keeps the front shin fairly vertical.

Also works quads, lower back and hamstrings.

A reverse lunge with a barbell on your upper back. Works the glutes and quads, and is easier on the knees than a forward lunge.

How to do it

1. Set the bar on your upper back and stand tall with your feet together.
2. Step one foot back and lower until both knees are bent to about 90 degrees, back knee just off the floor.
3. Push through the front foot to step back to standing.
4. Repeat with the other leg. Keep alternating for the set.

Keep in mind

• Keep your torso upright and your front knee over your foot.
• Step back far enough that the front shin stays fairly vertical.

Kicking one leg straight back against a low cable attached to your ankle. Works the glutes one side at a time.

How to do it

1. Attach an ankle strap to a low pulley, put it on, and face the machine holding it for support.
2. Hinge slightly forward with your weight on the other leg.
3. Kick the strapped leg straight back, squeezing your glute at the top.
4. Return slowly. Finish the set, then switch legs.

Keep in mind

• Lift with the glute, not by arching your back. Keep the movement small and controlled.
• Log reps for one side. SetLift counts the other side for you.

Also works hamstrings.

A hip hinge facing away from a low cable, pulling a rope through your legs as you stand. Works the glutes and hamstrings.

How to do it

1. Set the pulley low with a rope, face away from the machine, and hold the rope with both hands between your legs.
2. Step forward until the weight is off the stack and stand with your feet about shoulder width apart.
3. Push your hips back and hinge forward, letting the rope pull your hands back between your legs.
4. Drive your hips forward to stand tall, squeezing your glutes.

Keep in mind

• Push the hips back. Bending the knees a lot turns it into a squat.
• Arms stay straight and relaxed. They only hold the rope.

Also works hamstrings, shoulders, lower back and traps.

Pulling two kettlebells from between your legs to your shoulders in one movement. A hip-driven lift that works the glutes and hamstrings.

How to do it

1. Stand over two kettlebells with your feet about shoulder width apart and hinge down to grip them.
2. Swing the bells back between your legs, then snap your hips forward.
3. As the bells rise, pull your elbows in and let the bells roll around your wrists to land softly at your shoulders.
4. Drop them back between your legs and repeat.

Keep in mind

• The hips do the lifting. The arms only guide the bells to the rack.
• Keep the bells close to your body so they do not bang your forearms.

Also works hamstrings, shoulders, lower back and traps.

Swinging two kettlebells from between your legs all the way overhead in one movement. An explosive hip-driven lift.

How to do it

1. Stand over two kettlebells with your feet about shoulder width apart and hinge down to grip them.
2. Swing the bells back between your legs, then snap your hips forward hard.
3. As the bells rise past your chest, pull your elbows in and punch your hands up so the bells settle on the backs of your forearms overhead.
4. Lower the bells back to the swing and repeat.

Keep in mind

• Punch through at the top so the bells land softly rather than flipping over your wrists.
• Learn it with one bell before two.

Also works quads, lower back and hamstrings.

A squat holding a dumbbell at each shoulder. Keeps the torso upright and works the glutes and quads.

How to do it

1. Hold a dumbbell at each shoulder with your elbows pointing forward.
2. Stand with your feet about shoulder width apart and your toes turned slightly out.
3. Brace your core and sit down between your legs, keeping your chest up.
4. Drive through your whole foot to stand back up.

Keep in mind

• Keep your elbows up so the dumbbells stay on your shoulders.
• Log the weight of one dumbbell. SetLift counts both.

Also works hamstrings and quads.

A hip thrust with a dumbbell held across your hips and your upper back on a bench. Works the glutes without a barbell.

How to do it

1. Sit with your upper back against a bench, knees bent and feet flat, and hold a dumbbell across your hips.
2. Tuck your chin and brace your core.
3. Drive through your heels to lift your hips until your body is level from shoulders to knees.
4. Squeeze your glutes at the top, then lower slowly.

Keep in mind

• Stop when your body is level. Do not arch past it.
• A towel between the dumbbell and your hips helps.

Also works hamstrings, adductors and lower back.

A deadlift with one dumbbell or kettlebell where one foot is set back on its toes, so the front leg does most of the work. A step toward single-leg deadlifts.

How to do it

1. Stand holding one dumbbell or one kettlebell in one hand and step one foot back so only its toes touch the floor, like a kickstand.
2. Keep your weight on the front leg and your back flat.
3. Push your hips back and hinge forward, lowering the weight along your front leg.
4. Drive through the front foot to stand tall. Finish the set, then switch legs.

Keep in mind

• The back foot is for balance only. Most of your weight stays on the front leg.
• Log reps for one side and the weight of the dumbbell or kettlebell. SetLift counts both sides.

Also works quads and hamstrings.

A one-leg squat holding a dumbbell in front of you as a counterweight. The weight actually makes the balance easier.

How to do it

1. Hold a dumbbell at your chest or straight out in front of you, and stand on one leg with the other held out in front.
2. Sit down on the standing leg as deep as you can, keeping your heel down.
3. Drive through your whole foot to stand back up.
4. Finish the set, then switch legs.

Keep in mind

• Reaching the dumbbell forward at the bottom helps you balance.
• Log reps for one side. SetLift counts the other side for you.

Also works quads and hamstrings.

A deep squat holding one dumbbell hanging vertically between your legs, close to your inner thighs, never locking out at the top. Keeps constant tension on the quads and glutes.

How to do it

1. Hold one dumbbell vertically between your legs with your palms facing each other, letting it hang close to your inner thighs.
2. Stand tall with your chest up and your core braced.
3. Lower into a deep squat, letting your knees travel forward over your toes.
4. Drive the weight up by straightening your legs, stopping just short of locked knees so the tension never leaves your thighs.

Keep in mind

• No full lockout at the top. The slight bend is the point.
• Keep the dumbbell close to your thighs so it does not swing.

Also works quads and hamstrings.

A split squat with a dumbbell in each hand and both feet on the floor. Works the front leg with the back leg helping with balance.

How to do it

1. Stand in a long split stance with a dumbbell in each hand at your sides.
2. Keep your torso upright and brace your core.
3. Lower straight down until your back knee is just off the floor.
4. Drive through your front foot to stand back up. Finish the set, then switch legs.

Keep in mind

• A long stance so the front shin stays fairly vertical.
• Log reps for one side and the weight of one dumbbell. SetLift counts the rest.

Also works quads and hamstrings.

A squat with a dumbbell in each hand at your sides. Works the glutes and quads with the load hanging low.

How to do it

1. Stand with your feet about shoulder width apart holding a dumbbell in each hand at your sides.
2. Brace your core and keep your chest up.
3. Sit down between your legs until your thighs are at least parallel to the floor.
4. Drive through your whole foot to stand back up.

Keep in mind

• Let the dumbbells hang straight down. Do not swing them forward.
• Log the weight of one dumbbell. SetLift counts both.

Also works quads, adductors and hamstrings.

A wide-stance squat holding one dumbbell hanging between your legs. Works the glutes, inner thighs and quads.

How to do it

1. Stand with your feet wider than your shoulders and your toes turned out, holding a dumbbell by one end with both hands between your legs.
2. Brace your core and keep your chest up.
3. Sit down between your legs until your thighs are about parallel to the floor.
4. Drive through your whole foot to stand back up.

Keep in mind

• Knees track over your toes, out to the sides.
• Keep your torso upright and the dumbbell hanging straight down.

Also works hamstrings.

A kettlebell swing done with a dumbbell held by one end. Works the glutes and hamstrings with a fast hip snap.

How to do it

1. Stand with your feet about shoulder width apart, holding a dumbbell by one end with both hands.
2. Hinge forward and swing the dumbbell back between your legs.
3. Snap your hips forward to swing it up to about chest height with straight arms.
4. Let it swing back between your legs and repeat.

Keep in mind

• The hips do the work. The arms only hold on.
• Keep your back flat at the bottom of every swing.

Watch a demo on YouTube

Also works abductors.

On all fours, lifting one bent knee out to the side. Works the side of the glutes with no equipment.

How to do it

1. Get onto your hands and knees with your hands under your shoulders and your knees under your hips.
2. Brace your core so your back stays flat.
3. Keeping the knee bent, lift one leg out to the side until it is level with your hip.
4. Lower slowly. Finish the set, then switch legs.

Keep in mind

• Do not tilt your hips or lean away to lift the leg higher.
• A band above your knees makes it harder. That version is Banded Fire Hydrant.
• Log reps for one side. SetLift counts the other side for you.

A glute bridge with the soles of your feet together and your knees out. A high-rep glute pump with no weight.

How to do it

1. Lie on your back with the soles of your feet pressed together and your knees fallen out to the sides.
2. Tuck your chin and rest your elbows on the floor.
3. Drive through the outsides of your feet to lift your hips, squeezing your glutes.
4. Lower slowly and repeat quickly for the set.

Keep in mind

• Squeeze hard at the top of every rep. Range is short, so the squeeze is the exercise.
• High reps work best here.

Watch a demo on YouTube

Also works hamstrings and lower back.

A hinge on the glute-ham developer with your hips just past the pad, lifting your torso by squeezing your glutes. Works the glutes and hamstrings.

How to do it

1. Set the pad so your hips sit just past its front edge, and lock your feet in behind the rollers.
2. Cross your arms over your chest and hinge your torso down toward the floor with a flat back.
3. Squeeze your glutes to raise your torso until your body makes one straight line.
4. Lower slowly and repeat.

Keep in mind

• Lift with the glutes, not by arching your back. Stop when your body is straight.
• Keep your back flat the whole way. Rounding it is not the movement.

Watch a demo on YouTube

Also works hamstrings.

Lying on your back and lifting your hips until your body is straight from shoulders to knees. The basic glute exercise.

How to do it

1. Lie on your back with your knees bent and your feet flat, hip width apart and close to your hips.
2. Brace your core and tuck your chin.
3. Drive through your heels to lift your hips until your body makes a straight line from shoulders to knees.
4. Squeeze your glutes at the top, then lower slowly.

Keep in mind

• Stop when your body is straight. Arching past it is lower back.
• Squeeze at the top for a second on every rep.

Also works lower back and hamstrings.

On all fours, kicking one leg back and up. Works the glutes one side at a time with no equipment.

How to do it

1. Get onto your hands and knees with your hands under your shoulders and your knees under your hips.
2. Brace your core so your back stays flat.
3. Kick one leg back and up, keeping the knee bent, until your thigh is level with your body.
4. Lower slowly. Finish the set, then switch legs.

Keep in mind

• Lift with the glute, not by arching your lower back. Stop when the thigh is level.
• Log reps for one side. SetLift counts the other side for you.

Also works hamstrings and quads.

A leg press with your feet placed high on the platform. Shifts the work toward the glutes and hamstrings.

How to do it

1. Sit in the leg press with your feet high on the platform, about shoulder width apart.
2. Release the safety catches and hold the handles.
3. Lower the platform slowly until your knees are bent to about 90 degrees.
4. Press through your heels until your legs are nearly straight, without locking the knees hard.

Keep in mind

• Push through your heels to keep the work in the glutes.
• Keep your lower back on the pad.

Also works quads and hamstrings.

A leg press on a seated machine where the platform moves straight away from you. Works the glutes and quads with the back supported.

How to do it

1. Sit in the machine with your feet on the platform about shoulder width apart, and set the seat so your knees start bent to about 90 degrees.
2. Hold the handles and keep your back against the pad.
3. Press the platform away until your legs are nearly straight, without locking the knees hard.
4. Return slowly to the start.

Keep in mind

• Knees track in line with your feet.
• Do not lock your knees at the end.

Also works quads and hamstrings.

A Bulgarian split squat holding a kettlebell in each hand. Works the front leg with the glutes and quads.

How to do it

1. Stand a big step in front of a bench holding a kettlebell in each hand, and rest the top of one foot on the bench behind you.
2. Keep your torso upright and brace your core.
3. Lower straight down until your back knee is just off the floor.
4. Drive through your front foot to stand back up. Finish the set, then switch legs.

Keep in mind

• Find your foot position before picking up the bells.
• Log reps for one side and the weight of one bell. SetLift counts the rest.

Also works hamstrings.

Picking a kettlebell up from the floor between your feet by hinging at the hips. The simplest deadlift, working the glutes and hamstrings.

How to do it

1. Stand with the bell on the floor between your feet, feet about shoulder width apart.
2. Push your hips back and bend your knees to grip the handle with both hands, back flat and chest up.
3. Drive through your whole foot to stand tall, squeezing your glutes.
4. Push your hips back to lower the bell to the floor under control.

Keep in mind

• Keep the bell close to your body and your back flat.
• Stand tall at the top. Do not lean back.

Also works hamstrings and quads.

A hip thrust with a kettlebell held across your hips and your upper back on a bench. Works the glutes.

How to do it

1. Sit with your upper back against a bench, knees bent and feet flat, and hold a kettlebell across your hips.
2. Tuck your chin and brace your core.
3. Drive through your heels to lift your hips until your body is level from shoulders to knees.
4. Squeeze your glutes at the top, then lower slowly.

Keep in mind

• Stop when your body is level.
• Keep your shins vertical at the top.

Also works hamstrings, adductors and lower back.

A kettlebell deadlift with one foot set back on its toes, so the front leg does most of the work.

How to do it

1. Hold a kettlebell in one or both hands and step one foot back so only its toes touch the floor.
2. Keep your weight on the front leg and your back flat.
3. Push your hips back and hinge forward, lowering the bell along your front leg.
4. Drive through the front foot to stand tall. Finish the set, then switch legs.

Keep in mind

• The back foot is for balance only.
• Log reps for one side. SetLift counts the other side for you.

Also works quads, hamstrings and core.

A one-leg squat holding a kettlebell in front of you as a counterweight. Works the glutes and quads one leg at a time.

How to do it

1. Hold a kettlebell at your chest and stand on one leg with the other held out in front.
2. Sit down on the standing leg as deep as you can, keeping your heel down.
3. Drive through your whole foot to stand back up.
4. Finish the set, then switch legs.

Keep in mind

• Reaching the bell forward at the bottom helps you balance.
• Log reps for one side. SetLift counts the other side for you.

Also works quads and hamstrings.

A reverse lunge holding a kettlebell at your chest or racked at a shoulder. Works the glutes and quads.

How to do it

1. Hold the bell at your chest and stand tall with your feet together.
2. Step one foot back and lower until both knees are bent to about 90 degrees, back knee just off the floor.
3. Push through the front foot to step back to standing.
4. Repeat with the other leg. Keep alternating for the set.

Keep in mind

• Keep your torso upright and your front knee over your foot.
• Step back far enough that the front shin stays fairly vertical.

Also works quads, hamstrings and obliques.

A reverse lunge holding a kettlebell, turning your torso toward the front leg at the bottom. Works the glutes and quads with a twist for the core.

How to do it

1. Hold the bell at your chest and stand tall with your feet together.
2. Step one foot back into a reverse lunge.
3. At the bottom, turn your torso toward the front leg, then turn back to the middle.
4. Push through the front foot to stand. Repeat on the other leg. Keep alternating for the set.

Keep in mind

• Turn from the torso, keeping the hips facing forward.
• Keep the bell close to your chest through the turn.

Also works hamstrings and lower back.

A deadlift on one leg holding a kettlebell, with the other leg extending behind you as you hinge. Works the glutes and hamstrings with a big balance demand.

How to do it

1. Stand on one leg holding a kettlebell in the opposite hand, or in both hands.
2. Push your hips back and hinge forward, letting the free leg extend straight behind you.
3. Lower the bell toward the floor until your torso and back leg are about level, keeping your hips square.
4. Drive through the standing foot to stand tall. Finish the set, then switch legs.

Keep in mind

• Keep your hips square to the floor. The free hip will want to open up.
• Log reps for one side. SetLift counts the other side for you.

Also works quads, adductors, lower back, hamstrings and traps.

A wide-stance deadlift with a kettlebell between your feet. Works the glutes, inner thighs and quads.

How to do it

1. Stand with your feet wider than your shoulders and your toes turned out, with the bell on the floor between them.
2. Push your hips back and bend your knees to grip the handle with both hands, back flat and chest up.
3. Drive through your whole foot to stand tall, squeezing your glutes.
4. Lower the bell to the floor under control.

Keep in mind

• Knees track over your toes, out to the sides.
• Keep your torso more upright than in a regular deadlift.

Also works hamstrings.

Swinging a kettlebell from between your legs to chest height with a fast hip snap. The signature kettlebell exercise for the glutes and hamstrings.

How to do it

1. Stand with your feet about shoulder width apart and the bell a foot in front of you on the floor.
2. Hinge forward, grip the bell with both hands, and hike it back between your legs.
3. Snap your hips forward and stand tall, letting the bell float up to about chest height with straight arms.
4. Let it swing back between your legs, hinging at the hips, and repeat.

Keep in mind

• It is a hinge, not a squat. Push your hips back and keep your shins vertical.
• The hips throw the bell. The arms only hold on and guide.
• Keep your back flat at the bottom of every swing.

Also works quads, lower back, shoulders and traps.

A full squat holding a barbell locked out overhead with a wide grip. Demands mobility everywhere and works the whole body.

How to do it

1. Press or snatch the bar overhead with a wide grip and lock your arms straight.
2. Stand with your feet about shoulder width apart and your toes turned slightly out.
3. Sit down between your legs as deep as you can, keeping the bar over the middle of your feet.
4. Drive through your whole foot to stand back up.

Keep in mind

• Push up into the bar the whole time. If it drifts forward, the rep is gone.
• Start with an empty bar or a PVC pipe. This is a mobility exercise before it is a strength one.

Also works hamstrings and quads.

A hip thrust on the glute drive machine, with a belt across your hips and your back on the pad. Works the glutes with a fixed, easy setup.

How to do it

1. Sit in the machine with your upper back on the pad, your feet on the platform, and the belt fastened across your hips.
2. Release the safety and brace your core.
3. Drive through your heels to lift your hips until your body is level from shoulders to knees.
4. Squeeze your glutes at the top, then lower slowly.

Keep in mind

• Stop when your body is level. Do not arch past it.
• Feet placed so your shins are vertical at the top.

Also works hamstrings.

A hip thrust done standing on a plate-loaded machine, driving your hips forward against a pad. Works the glutes with the spine unloaded.

How to do it

1. Stand in the machine with the pad across your hips and your upper body against the support.
2. Hinge your hips back against the resistance.
3. Drive your hips forward until your body is straight, squeezing your glutes.
4. Return slowly and repeat.

Keep in mind

• Squeeze at the top and keep your ribs down.
• Slow on the way back. That half counts too.

Watch a demo on YouTube

Also works lower back and hamstrings.

Holding a reverse tabletop on your hands and feet and pulsing your hips up. Works the glutes and the back of the shoulders.

How to do it

1. Sit on the floor, place your hands behind you with your fingers pointing forward, and put your feet flat with your knees bent.
2. Lift your hips until your torso and thighs are level with the floor.
3. Lower your hips a few inches, then drive them back up, squeezing your glutes.
4. Keep pulsing for the set.

Keep in mind

• Squeeze the glutes at the top of every pulse.
• Keep your shoulders down away from your ears.

Also works obliques and core.

A side plank while lifting the top leg. Works the side of the glutes and the obliques together.

How to do it

1. Lie on your side with your elbow under your shoulder and your legs straight, feet stacked.
2. Lift your hips until your body makes one straight line.
3. Raise the top leg as high as you can without letting your hips drop.
4. Hold for the set time, then switch sides.

Keep in mind

• Hips stay up and forward. Do not let them sag as the leg rises.
• Keep the top foot pointing forward, not up.

Also works hamstrings, lower back and shoulders.

A swing with one dumbbell held by one end in one hand. Works the glutes and hamstrings with the core fighting the twist.

How to do it

1. Stand with your feet about shoulder width apart, holding a dumbbell by one end in one hand.
2. Hinge forward and swing it back between your legs.
3. Snap your hips forward to swing it up to about chest height with a straight arm.
4. Let it swing back and repeat. Finish the set, then switch hands.

Keep in mind

• Keep your shoulders square. The single arm will try to twist you.
• Log reps for one side. SetLift counts the other side for you.

Also works chest, shoulders, hamstrings and triceps.

A glute bridge held at the top while pressing a kettlebell with one arm from the floor. Works the glutes and the chest together.

How to do it

1. Lie on your back with your knees bent and a kettlebell in one hand at your chest, the bell resting on the back of your forearm.
2. Drive through your heels to lift your hips into a bridge and hold it there.
3. Press the bell straight up until your arm is straight, then lower it under control.
4. Keep your hips up for every press. Finish the set, then switch arms.

Keep in mind

• Hips stay up and level. If they drop when you press, use a lighter bell.
• Log reps for one side. SetLift counts the other side for you.

Also works quads, lower back, hamstrings and obliques.

A squat with one kettlebell racked at a shoulder. The offset weight makes your core work to keep you upright and square.

How to do it

1. Clean a kettlebell to one shoulder and stand with your feet about shoulder width apart.
2. Brace your core and keep your chest up.
3. Sit down between your legs, keeping your torso upright and square.
4. Drive through your whole foot to stand back up. Finish the set, then switch sides.

Keep in mind

• Do not lean toward the bell. Stand square.
• Log reps for one side. SetLift counts the other side for you.

Also works hamstrings, shoulders, lower back and obliques.

A kettlebell swing with one hand. Works the glutes and hamstrings with the core fighting the twist.

How to do it

1. Stand with your feet about shoulder width apart and hike the bell back between your legs with one hand.
2. Snap your hips forward and stand tall, letting the bell float up to about chest height with a straight arm.
3. Let it swing back between your legs and repeat.
4. Finish the set, then switch hands, or switch hands at the top of a swing.

Keep in mind

• Keep your shoulders square. The single arm will try to twist you.
• Log reps for one side. SetLift counts the other side for you.

Also works hamstrings.

A glute bridge on one leg, with the other leg held straight or bent in the air. Works the glutes one side at a time.

How to do it

1. Lie on your back with one knee bent and that foot flat, and the other leg held up.
2. Brace your core and tuck your chin.
3. Drive through the heel on the floor to lift your hips until your body makes a straight line.
4. Squeeze your glute at the top, then lower slowly. Finish the set, then switch legs.

Keep in mind

• Keep your hips level. The free side will want to drop.
• Log reps for one side. SetLift counts the other side for you.

Also works hamstrings.

A hip thrust on one leg with your upper back on a bench. Works the glutes one side at a time.

How to do it

1. Sit with your upper back against a bench, one knee bent with that foot flat, and the other leg held up.
2. Tuck your chin and brace your core.
3. Drive through the heel on the floor to lift your hips until your body is level from shoulders to knee.
4. Squeeze your glute at the top, then lower slowly. Finish the set, then switch legs.

Keep in mind

• Keep your hips level and your ribs down.
• Log reps for one side. SetLift counts the other side for you.

Watch a demo on YouTube

Also works hamstrings.

A hip thrust with the Smith machine bar across your hips and your upper back on a bench. A fixed bar path that is easy to set up and load.

How to do it

1. Set a bench beside the bar, sit with your upper back against it, and position the padded bar across your hips.
2. Unhook the bar, tuck your chin, and brace your core.
3. Drive through your heels to lift your hips until your body is level from shoulders to knees.
4. Squeeze your glutes at the top, then lower slowly.

Keep in mind

• Line the bench up so the bar sits on the crease of your hips at the top.
• Stop when your body is level. Do not arch past it.

Also works hamstrings.

A glute bridge with your feet on a stability ball. The wobble makes the glutes and hamstrings work harder to hold the line.

How to do it

1. Lie on your back with your heels on top of a stability ball and your arms out to the sides.
2. Brace your core.
3. Drive through your heels to lift your hips until your body makes a straight line from shoulders to feet.
4. Squeeze your glutes at the top, then lower slowly.

Keep in mind

• Keep the ball still. If it rolls, slow down.
• Arms wide on the floor for balance.

Also works hamstrings and lower back.

A glute bridge with your heels in suspension straps. Works the glutes and hamstrings with the straps adding wobble.

How to do it

1. Lie on your back with a heel in each strap cradle and your knees bent to about 90 degrees.
2. Press your heels down into the straps and brace your core.
3. Lift your hips until your body makes a straight line from shoulders to knees.
4. Squeeze your glutes at the top, then lower slowly.

Keep in mind

• Keep the straps from swinging by pressing down steadily.
• Stop when your body is straight.

Watch a demo on YouTube

Also works glutes.

Lying on your side with your knees bent and opening the top knee against a band. Works the side of the glutes.

How to do it

1. Loop a band just above your knees and lie on your side with your knees bent and your feet together.
2. Keep your hips stacked and your feet touching.
3. Open the top knee as far as you can without rolling your hips back.
4. Close slowly. Finish the set, then switch sides.

Keep in mind

• Hips stay stacked. Rolling back to open the knee wider is the common cheat.
• Log reps for one side. SetLift counts the other side for you.

Also works glutes.

Stepping sideways with a band around your thighs or ankles. Works the side of the glutes.

How to do it

1. Loop a band around your thighs or ankles and stand with your feet hip width apart and your knees soft.
2. Sit into a slight squat and keep your chest up.
3. Step sideways, keeping the band taut and your feet pointing forward.
4. Take the set number of steps one way, then come back the other way.

Keep in mind

• Keep the band taut between steps. Do not let your feet come together.
• Stay low and do not let your knees cave in.

Also works glutes.

Lifting one leg out to the side against a low cable attached to your ankle. Works the side of the glutes.

How to do it

1. Attach an ankle strap to a low pulley, put it on, and stand side-on to the machine with the strapped leg furthest from it.
2. Hold the machine for balance and stand tall on the other leg.
3. Lift the strapped leg out to the side, keeping it straight.
4. Return slowly. Finish the set, then switch legs.

Keep in mind

• Do not lean away from the moving leg. Keep your hips level.
• Log reps for one side. SetLift counts the other side for you.

Watch a demo on YouTube

Also works glutes.

Lying on your side with your knees bent and opening the top knee like a clamshell. Works the side of the glutes with no equipment.

How to do it

1. Lie on your side with your knees bent and your feet together, hips stacked.
2. Keep your feet touching.
3. Open the top knee as far as you can without rolling your hips back.
4. Close slowly. Finish the set, then switch sides.

Keep in mind

• Hips stay stacked and still.
• Slow and controlled. Speed makes it pointless.

Also works glutes.

Pushing your knees apart against the pads of the hip abduction machine. Works the side of the glutes.

How to do it

1. Sit in the machine with the pads against the outside of your knees and your feet on the rests.
2. Sit tall holding the handles.
3. Push your knees apart as far as you can.
4. Return slowly to the start.

Keep in mind

• Lean forward slightly to feel it more in the glutes.
• Slow on the way back. Do not let the pads slam together.

Also works adductors and hip flexors.

Swinging one leg across your body and out to the side while standing on the other. A warm-up for the hips and the inner and outer thighs.

How to do it

1. Stand tall facing a wall or rack and rest your hands on it for balance.
2. Shift your weight onto one leg and lift the other foot just off the floor.
3. Swing the free leg across the front of your body, then out to the side.
4. Keep swinging smoothly for the set, then switch legs.

Keep in mind

• Keep your hips facing forward. Letting them turn with the leg takes the stretch away.
• Use a range you can control without leaning your torso.

Also works glutes.

Lying on your side and lifting the top leg straight up. Works the side of the glutes with no equipment.

How to do it

1. Lie on your side with your legs straight and stacked, and your head resting on your lower arm.
2. Keep your hips stacked and your top foot pointing forward.
3. Lift the top leg as high as you can without rolling your hips back.
4. Lower slowly. Finish the set, then switch sides.

Keep in mind

• Keep the foot pointing forward, not up. That keeps the work in the glute.
• Log reps for one side. SetLift counts the other side for you.

Also works glutes.

Jumping sideways from one leg to the other, like a speed skater. Works the glutes and legs with a side-to-side power demand.

How to do it

1. Stand on one leg with a slight bend in the knee.
2. Push off sideways to jump onto the other leg, landing softly with the knee bent.
3. Let the free leg swing behind you for balance, then jump back the other way.
4. Keep alternating for the set, counting each jump as one rep.

Keep in mind

• Land softly and stick each landing before jumping again.
• Keep the landing knee over your foot, not caving inward.

Watch a demo on YouTube

Also works glutes.

Standing on one leg and lifting the other out to the side against a cable. Works the side of the glutes.

How to do it

1. Attach an ankle strap to a low pulley and stand side-on to the machine with the strapped leg furthest from it.
2. Hold the machine for balance and stand tall.
3. Lift the strapped leg out to the side, keeping it straight and your hips level.
4. Return slowly. Finish the set, then switch legs.

Keep in mind

• Do not lean away to lift the leg higher.
• Log reps for one side. SetLift counts the other side for you.

Watch a demo on YouTube

Standing side-on to a low band anchor and pulling the near leg across your body. Works the inner thigh.

How to do it

1. Anchor a band low and loop it around the ankle nearest the anchor, then step away until it is taut.
2. Hold something for balance and stand tall on the other leg.
3. Pull the banded leg across in front of your standing leg.
4. Return slowly. Finish the set, then switch legs.

Keep in mind

• Keep your torso still. The movement is at the hip only.
• Log reps for one side. SetLift counts the other side for you.

Also works quads and glutes.

A squat with a very wide stance and a barbell on your upper back. Works the inner thighs, glutes and quads.

How to do it

1. Set the bar on your upper back and stand with your feet well wider than your shoulders, toes turned out.
2. Brace your core and keep your chest up.
3. Sit down between your legs, pushing your knees out over your toes.
4. Drive through your whole foot to stand back up.

Keep in mind

• Knees track out over your toes for the whole rep.
• Keep your torso more upright than in a regular squat.

Pulling one leg across your body against a low cable attached to your ankle. Works the inner thigh.

How to do it

1. Attach an ankle strap to a low pulley, put it on, and stand side-on to the machine with the strapped leg nearest it.
2. Hold the machine for balance and stand tall on the other leg.
3. Pull the strapped leg across in front of your standing leg.
4. Return slowly. Finish the set, then switch legs.

Keep in mind

• Keep your torso still and your hips level.
• Log reps for one side. SetLift counts the other side for you.

Watch a demo on YouTube

Also works core.

A side plank with your top leg resting on a bench and your bottom leg hanging free. Works the inner thigh hard, along with the obliques.

How to do it

1. Lie on your side beside a bench with your elbow under your shoulder and your top leg resting on the bench.
2. Lift your hips and bottom leg until your body makes a straight line, with the bottom leg hanging just under the bench.
3. Hold for the set time, then switch sides.

Keep in mind

• Rest the bench under your knee instead of your ankle to make it easier.
• Keep your hips up and forward.

Watch a demo on YouTube

Squeezing your knees together against the pads of the hip adduction machine. Works the inner thighs.

How to do it

1. Sit in the machine with the pads against the inside of your knees and your feet on the rests, legs open.
2. Sit tall holding the handles.
3. Squeeze your knees together until the pads meet.
4. Return slowly to the open position.

Keep in mind

• Set the starting width where you feel a stretch, not pain.
• Slow on the way back out.

Lying on your side and lifting the bottom leg while the top leg rests in front. Works the inner thigh with no equipment.

How to do it

1. Lie on your side with your bottom leg straight and your top leg bent, foot flat on the floor in front of you.
2. Keep your hips stacked.
3. Lift the bottom leg as high as you can, keeping it straight.
4. Lower slowly. Finish the set, then switch sides.

Keep in mind

• Small controlled lifts. It will not go far, and that is fine.
• Log reps for one side. SetLift counts the other side for you.

Also works glutes, hamstrings and quads.

A leg press with your feet set wide and your toes turned out. Shifts the work toward the inner thighs and glutes.

How to do it

1. Sit in the leg press with your feet wide on the platform and your toes turned out.
2. Release the safety catches and hold the handles.
3. Lower the platform slowly until your knees are bent to about 90 degrees, pushing your knees out.
4. Press back up until your legs are nearly straight, without locking the knees hard.

Keep in mind

• Knees track out over your toes.
• Keep your lower back on the pad.

Also works glutes and quads.

Moving from a downward dog into a deep lunge with one foot forward, then back. A flowing stretch for the hips, hamstrings and calves.

How to do it

1. Start in a downward dog, hands and feet on the floor with your hips high.
2. Step one foot forward between your hands and sink your hips into a low lunge, back knee toward the floor.
3. Hold for a breath, then step the foot back to downward dog.
4. Repeat with the other leg. Keep alternating for the set.

Keep in mind

• Let the back knee touch the floor if you need to.
• Move slowly and breathe. It is a stretch, not a sprint.

Also works glutes and hamstrings.

Swinging one straight leg forward and back from the hip while standing on the other. A warm-up for the hips, hamstrings and hip flexors.

How to do it

1. Stand tall beside a wall or rack and rest one hand on it for balance.
2. Shift your weight onto the inside leg and lift the other foot just off the floor.
3. Swing the free leg forward as high as is comfortable, then let it swing back behind you.
4. Keep swinging smoothly for the set, then switch legs.

Keep in mind

• Keep your torso tall. The movement comes from the hip, not the lower back.
• Start small and let the swing grow as the hip warms up.

Also works glutes and quads.

Kneeling on one knee and rocking your hips forward to stretch the front of the back leg. A stretch for tight hip flexors.

How to do it

1. Kneel on one knee with the other foot flat in front of you, both knees bent to about 90 degrees.
2. Squeeze the glute of the kneeling leg and tuck your pelvis slightly.
3. Rock your hips forward until you feel a stretch at the front of the kneeling hip, then rock back.
4. Repeat for the set, then switch legs.

Keep in mind

• Squeeze the glute and keep your ribs down. Arching your back is how the stretch gets lost.
• A pad under the knee makes it comfortable.