variations

These exercises all target the glutes, as well as isolating the function of hip extension via the hamstrings. Training unilaterally can be particularly effective, as it allows you to increase the intensity of the exercise, putting greater tension on the glutes in your working leg.

DUMBBELL GLUTE BRIDGE

Much like the main exercise on the previous pages, this variation follows the same movement but uses a dumbbell instead. Working with a smaller load helps you improve your execution before progressing to heavier weights.

preparatory stage

Lean back on the bench with your legs flexed. Place the dumbbell in your hip crease and engage the glutes to lift your hips slightly off the floor.

STAGE ONE

With tension in the glutes and abs, breathe out while driving your torso and the dumbbell upward. Hold at the top for 1–2 seconds, if possible.

STAGE TWO

Keep your abs engaged and chin tucked in as you lower your torso to the starting position. Pause here briefly before repeating stages 1 and 2.

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STANDING CABLE GLUTE KICKBACK

Use this variation in conjunction with other glute exercises if you don’t have access to free weights or would like to add isolated volume to the glutes. Make sure you do not round at your lower back or use momentum to kick the weight back.

preparatory stage

Place the cable strap around your ankle, above the shoe. Stand with your feet hip-width apart and place your hands on the cable machine to stabilize yourself.

STAGE ONE

Breathe in to engage your abs. Then breathe out as you kick your leg back, abducting it to around 20–30°. For an added challenge, hold for 1–2 seconds.

STAGE TWO

Keep your abs engaged and spine neutral as you return to the starting position with control while breathing in. Repeat stages 1 and 2.

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SINGLE-LEG GLUTE BRIDGE

If weight is limited or you want to increase the challenge, this single-leg option may be useful. By performing the exercise using one leg at a time, you raise the intensity of the load for your working leg; it can be performed with or without weights. Do keep track of the reps so that you can work each leg equally.

preparatory stage

Lean back on the bench with your working leg flexed and the other resting on its heel in front. Engage the glutes to lift your hips slightly off the floor.

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STAGE ONE

Keep tension in the glutes and abs and breathe out while driving your torso upward using your working leg only. Hold for 1–2 seconds for an extra challenge.

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STAGE TWO

Slowly lower your torso to the starting position while keeping your abs engaged and chin tucked in. Pause here briefly before repeating stages 1 and 2.

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The trio of gluteal muscles

The glutes act as key players in hip stability and strength during activities such as walking, jumping, sprinting, and strength training. The gluteus maximus, medius, and minimus help the hip extend, externally and internally rotate, and abduct. Strong and functional glutes can help alleviate lower-back pain and make everyday movements—such as standing, walking, and climbing the stairs—that much easier.

gluteus maximus

This muscle works to extend the hip posteriorly and rotate the leg.

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gluteus medius

This supports g. maximus in extending the hip more laterally and rotating the leg.

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gluteus minimus

This muscle supports g. maximus in extending the hip more laterally.

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