Guide
Glutes
A bridge, a lunge, a hip extension, abduction, and a pull-through. One template aimed at the glutes.
The session
The bridge can be bodyweight. Add load when the reps stay clean. The machines are optional if the gym has them.
Glute Bridge
A floor-based exercise that strengthens the glutes and hamstrings by lifting the hips.
- Start lying on back with knees bent, feet hip-width apart.
- Arms rest at sides, palms down.
- Push through heels, lifting hips toward ceiling.
- Pause and squeeze glutes at top.
- Lower hips back to floor.
Dumbbell Lunge
A lower-body exercise where you hold dumbbells and step into alternating lunges to train the glutes, quads, and legs.
- Stand tall with a dumbbell in each hand at your sides and your feet hip-width apart.
- Step one foot forward far enough that both knees can bend comfortably.
- Lower your body until your front thigh is nearly parallel to the floor and your back knee drops toward the floor.
- Keep your torso upright and your front foot flat as you pause briefly at the bottom.
- Push through your front heel to return to standing.
- Repeat on the other side, alternating legs each rep.
Lever Standing Hip Extension
A machine-based hip extension to isolate and strengthen the glutes.
- Adjust the machine to your height.
- Place one foot on platform, chest against pad.
- Brace core and grasp handles for balance.
- Extend hip, pressing lever back with heel.
- Return to starting position and repeat.
Lever Seated Hip Abduction
A seated machine exercise where you press your legs outward against pads to train the hip abductors and outer glutes.
- Adjust the seat so your knees bend about 90 degrees and the thigh pads rest against the outside of your legs.
- Sit tall with your back against the pad, place your feet on the footrests, and grip the handles.
- Start with your legs together and your knees aligned with the machine's pivot.
- Drive your knees outward against the pads until your legs are as wide as your comfortable range allows.
- Pause briefly with your hips still on the seat.
- Bring your legs back together slowly until the pads nearly touch, then repeat.
Band Pull Through
A banded hip hinge that trains the glutes and hamstrings by pulling the band through the legs as you stand tall.
- Anchor the band at floor level and loop it between your legs.
- Face away from the anchor and walk forward until the band is taut.
- Stand with feet about hip-width apart and soften your knees.
- Push your hips back and hinge forward, letting the band travel behind you.
- Lower until you feel your hamstrings stretch while keeping your back flat.
- Drive your hips forward to stand tall and squeeze your glutes at the top.