Glutes & Hips exercises
145 exercises for glutes & hips, each with a demo video, clear steps and coaching tips.
Alternating Box Glute Step Ups
Intermediate · 3 sets × 8-12 each sideAlternating Hip Opener Stretch 2 Off Bench
Beginner · 30 secondsAnkle Strap with Pulley Side Step Squat
Intermediate · 3 sets × 8-12 each sideBand Lateral Walk
Beginner · 3 sets × 10-12 steps each directionBanded Alternating Box Step Ups
Intermediate · 3 sets × 8-12 each sideBanded Corner Kickback for Hip Dip Fix
Intermediate · 3 sets × 12-15 each sideBanded Corner Kickback for Hip Dip Fix 2
Intermediate · 3 sets × 12-15 each sideBanded External Hip Rotations
Beginner · 4 sets × 15 each sideBanded glute pull off incline bench
Advanced · 4 sets × 12-15 repsBanded Glute Squat with Pulley Row
Intermediate · 4 sets × 10-12 repsBanded Hip Abduction Sitting on Ground
Beginner · 4 sets × 15 repsBanded Internal Hip Rotation
Beginner · 4 sets × 15 each sideBanded Internal Hip Rotation P2
Beginner · 4 sets × 15 each sideBanded Knee Bent Partial Curtsy Hip Abduction
Intermediate · 3 sets × 12-15 each sideBanded Knee High from a Glute Bridge on Bench
Intermediate · 4 sets × 12-15 each sideBanded Lying on Ground Hip Abduction
Beginner · 4 sets × 15 each sideBanded Lying on Ground Hip Adduction
Beginner · 4 sets × 15 each sideBanded Lying on Ground Straight Leg Kickback
Beginner · 4 sets × 15 each sideBanded Pelvis Push while Upright on Knees
Beginner · 4 sets × 15 repsBasic Hip Thruster Off Bench
Beginner · 3 sets × 12-15 repsBehind the Back Ice Skate Dynamic Hip Stretch
Intermediate · 30 secondsBehind the Back Ice Skate Static Hip Stretch
Intermediate · 30 secondsBehind the Back Kick and Toe Tap
Beginner · 4 sets × 15 each sideBent Leg Outer Glute Kickback Pulley Knee Strap
Intermediate · 3 sets × 12-15 each sideBent Over Single Leg Hip Circle Warmup Stretch
Beginner · 30 secondsBody Weight Pelvis Push
Beginner · 4 sets × 30 repsBodyweight Alternating Kickback Taps on Wall
Beginner · 3 sets × 12-16 totalBodyweight Crossbody Raised Leg Hip Dip Fix
Beginner · 3 sets × 10-12 each sideBodyweight Crossbody Stepdown Hip Dip Fix
Intermediate · 3 sets × 8-12 each sideBodyweight Deep Pelvis Push
Beginner · 3 sets × 10-15 repsBodyweight Hip Thrust
Beginner · 3 sets × 12-15 repsBodyweight Knee Tuck Hip Abduction
Beginner · 3 sets × 12-15 each sideBodyweight Single Bent Leg Side Raise Off Wall
Beginner · 3 sets × 12-15 each sideBodyweight Single Bent Leg Side Raise Off Wall 2
Beginner · 3 sets × 12-15 each sideBodyweight Single Leg Kickback Off Wall
Beginner · 3 sets × 12-15 each sideBodyweight Single Leg Twisting Kickback Off Wall
Intermediate · 3 sets × 10-12 each sideClamshells on incline bench
Beginner · 3 sets × 12-15 each sideClose the Gate Warm-up
Beginner · 1 sets × 20sCouch Stretch
Beginner · 1 sets × 20sCrescent Lunge Stretch
Beginner · 2 sets × 20sCross single leg hip thruster
Intermediate · 4 sets × 20 each legDeep Glute Dumbbell Squat
Intermediate · 3 sets × 10-15 repsDeep Squat with Bent Leg Kickback Pulley Knee Strap
Advanced · 3 sets × 8-12 each sideDonkey Kicks
Beginner · 3 sets × 10-12 each legFire Hydrant Hip Rotations
Intermediate · 3 sets × 10-12 repsFire Hydrants
Beginner · 3 sets × 10-12 each sideFoot Banded Side Steps
Beginner · 4 sets × 12-15 each directionFrog Pump Adductor Abductor on Incline Bench
Intermediate · 4 sets × 12-15 repsFrog Pump on Bench
Beginner · 3 sets × 15-20 repsFrog Pump Pelvis Push Off Bench
Intermediate · 4 sets × 20 repsFront Split Dynamic Stretch
Intermediate · 30 secondsGlute Back Hyperextension
Intermediate · 3 sets × 10-12 repsGlute Back Hyperextension with Resistance Band
Beginner · 4 sets × 12-15 repsGlute Bridge
Beginner · 3 sets × 12-15 repsGlute Bridge Chest Press
Intermediate · 3 sets × 10-12 repsGlute Hip Rotation Kneeling on Abduction Machine
Intermediate · 4 sets × 15 repsGlute Stretch 01
Beginner · 30 secondsHip Abduction with Resistance Band
Beginner · 4 sets × 15-20 each sideHip Opener Rocking Stretch
Beginner · 2 sets × 20sHip Opener Stretch Off Bench
Beginner · 3 sets × 20 repsHip Stretch Glute Lunge
Beginner · 5 sets × 12 each legHip Stretch Reach Through
Beginner · 30 secondsHip Thrust with Water Bottle
Beginner · 4 sets × 15 repsHip Thruster One Leg Raised
Beginner · 4 sets × 20 repsHip Thruster with Kettlebell Chest Expander
Intermediate · 4 sets × 15 repsHorizontal Pelvis Push with Leg Curl
Intermediate · 4 sets × 15 repsHotel Room Luggage Hip Thruster
Beginner · 6 sets × 15-20 repsIso Glute Bridge with Kettlebell Chest Expander
Intermediate · 4 sets × 15 repsKnee Hug Rocking Stretch
Beginner · 3 sets × 10 secondsKnee Plank to Kick Back
Beginner · 3 sets × 10-12 each sideKnee Tuck to Straight Leg Abduction Pulley Strap
Intermediate · 3 sets × 10-12 each sideKnee Tuck to Straight Leg Adduction Pulley Strap
Intermediate · 3 sets × 10-12 each sideKneeling cable Kickbacks
Beginner · 6 sets × 12-15 each legKneeling Hip Flexor Stretch
Beginner · 30 secondsKneeling Plank Rocking Hip Stretch
Beginner · 3 sets × 10 secondsLateral Hip and Leg Raise Modified
Beginner · 4 sets × 15 each sideLateral Outer Thigh Runner
Beginner · 4 sets × 15 each sideLeg Crossed Pelvic Push Off Bench 2
Intermediate · 3 sets × 10-12 each sideLow Lunge Open Twist
Beginner · 1 sets × 20sLying Back and Hip Stretch
Beginner · 3 sets × 10 secondsLying Hip Opener Stretch P2
Beginner · 3 sets × 10 secondsLying Hip Opener Stretch P3
Beginner · 3 sets × 10 secondsModified Clamshell to Straight Leg Kickback
Beginner · 3 sets × 10-12 each sideModified Clamshell Top Leg Behind
Beginner · 4 sets × 15 each sideModified Cross Side to Side Leg Stretch
Beginner · 30 secondsModified Dumbbell Frog Pump on Bench
Intermediate · 3 sets × 12-20 repsModified Figure 4 Stretch
Beginner · 3 sets × 10 secondsModified Glute Bridge Office Chair Rehab
Beginner · 3 sets × 12-15 repsModified Hip Thruster with Olympic Rings
Intermediate · 3 sets × 10-15 repsModified Pretzel Stretch
Beginner · 3 sets × 10 secondsModified Tree Pose Hip Abduction Resistance Band
Intermediate · 3 sets × 10-12 each sideModified Tree Pose Hip Abduction with Pulley Strap
Intermediate · 3 sets × 10-12 each sideOne Leg Crossed Hip Thruster
Intermediate · 3 sets × 10-12 repsOpen the Gate Warm-up
Beginner · 1 sets × 20sOpen the Gate Warm-up (Copy)
Beginner · 1 sets × 20sPelvic Push with Resistance Band
Beginner · 4 sets × 15 repsPigeon Pose
Beginner · 2 sets × 20sProne Bent Leg Hip Internal Rotation Stretch
Beginner · 3 sets × 10 secondsPulley Kickback with Double D Handle
Intermediate · 3 sets × 10-12 each sidePulsing Glute Squat with Pulley
Intermediate · 4 sets × 12-15 repsRaised Hip Thruster on Plyoboxes with Hamstring
Intermediate · 4 sets × 15 repsResistance Band Single Leg Kickback with Pole
Beginner · 4 sets × 15 each sideReverse Bodyweight Hip Thruster on Incline Bench
Intermediate · 4 sets × 15 repsReverse Frog Pump on Incline Bench
Beginner · 4 sets × 15-20 repsReverse Hyperextension to Frog Pump to Abduction
Advanced · 3 sets × 8-12 repsRunners Pulley Balance Kickback Strap Below Knee
Intermediate · 4 sets × 15 each sideRunners Pulley Kickback Strap Below Knee
Intermediate · 4 sets × 15 each sideRunners Pulley Kickback Strap Below Knee V2
Intermediate · 4 sets × 15 each sideRunners Single Leg Off Box Pelvic Push with Rings
Advanced · 3 sets × 8-10 each sideRunners Single Leg Stretch to Pelvic Push (Hard)
Advanced · 3 sets × 8-10 each sideRunners Step Up with a Hold
Intermediate · 4 sets × 10-12 each sideSide Banded Step Up with Knee Tuck
Intermediate · 3 sets × 8-12 each sideSide Lying Cable Kickback
Intermediate · 4 sets × 15 each sideSide Lying Hip Abduction
Beginner · 3 sets × 12-15 each sideSide Plank Outer Thigh Runner
Intermediate · 4 sets × 12-15 each sideSingle Arm Dumbbell Row with Hip Rotation
Advanced · 3 sets × 10-12 repsSingle Bent Leg Kickback with Pulley Knee Strap
Intermediate · 3 sets × 12-15 each sideSingle Bent Leg Kickback with Resistance Band
Beginner · 3 sets × 12-15 each sideSingle Leg Ballet Inner Thigh Stretch
Intermediate · 30 secondsSingle Leg Banded Hip Abduction
Beginner · 4 sets × 15-20 each legSingle Leg Banded Supine Straight Leg Kickback
Intermediate · 3 sets × 10-15 each sideSingle Leg Bodyweight Kick Back
Beginner · 3 sets × 12-15 each sideSingle Leg Crossed Hip Thruster
Intermediate · 3 sets × 10-12 each sideSingle Leg Glute Squat to Good Morning
Intermediate · 4 sets × 10-12 each legSingle Leg Hip Thrust
Beginner · 3 sets × 8-10 each legSingle Leg Hip Thrust with knee tuck
Beginner · 4 sets × 20 each legSingle Leg Iso Squat with Bent Leg Kickback
Advanced · 3 sets × 8-10 each sideSingle Leg Kickback Hold with Glute Rotation
Intermediate · 3 sets × 8-10 each sideSingle Leg Up Hip Thruster 2
Intermediate · 3 sets × 10-12 each sideSingle Side Iso Glute Bridge with Dumbbell Press
Intermediate · 3 sets × 8-12 each sideStanding Bent Leg Adduction Pulley Strap
Beginner · 3 sets × 12-15 each sideStanding Dynamic Glute and Outer Thigh Stretch
Beginner · 30 secondsStanding External Hip Rotation Warmup Stretch
Beginner · 30 secondsStanding Glute Pull Throughs with Resistance Band
Beginner · 3 sets × 12-15 repsStanding Hip Thruster with Pulley Belt
Intermediate · 3 sets × 10-15 repsStanding Hip Thruster with Pulley Belt and Dumbbell Pull
Advanced · 3 sets × 8-12 repsStanding Single Dumbbell Pullthroughs
Beginner · 3 sets × 10-12 each sideStanding Single Leg Adduction with Resistance Band
Beginner · 4 sets × 12-15 each sideStanding Single Leg Banded Hip Abduction
Beginner · 3 sets × 12-15 each sideStanding Single Leg Hip Thruster with Pulley Belt
Beginner · 3 sets × 8-12 each sideStationary Glute Lunge with 2 Dumbbells
Intermediate · 3 sets × 8-12 each sideStraddled on Bench Glute Abduction
Beginner · 4 sets × 15 repsStraight Leg Crossed to Abduction Pulley Strap
Beginner · 3 sets × 10-12 each sideStraight Leg Crossover Kickback
Intermediate · 4 sets × 15 each sideSupine Bent Leg Internal Hip Rotation Stretch
Beginner · 3 sets × 10 secondsTrain glutes & hips your way
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Try it free in BmarchaiGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.