Muscle group
Glutes: how to train them properly at your gym
Your glutes are all the muscles at the back of your hips. You can train them with barbells and dumbbells, but also with the leg press, the hip abduction machine, hip thrust machines and the hyperextension bench. Across the 76 gyms tracked by GoSet in Québec, you’ll always find several options for your glutes.
9 machines · 30 exercises
Coach tips
- Keep your foot firmly planted on squats, lunges, deadlifts and step-ups. Push mostly through your heel to feel your glutes more.
- On hip thrusts, glute bridges and leg presses, control the way down in 2 to 3 seconds and hold briefly at the top without fully relaxing.
- On the hip abduction machine and glute kickbacks (cable or standing machine), move your leg without leaning or swinging your body, and use a range of motion you can fully control.
- Often start your workout with a big lift (squat, deadlift, leg press, hip thrust), then move to more targeted work like hip abduction and hip extension.
Machines
Back extensionAt all 76 gyms GoSet follows
Hack squatAt all 76 gyms GoSet follows
Hip abductorAt all 76 gyms GoSet follows
45° hyperextension benchAt all 76 gyms GoSet follows
45° leg pressAt all 76 gyms GoSet follows
Standing glute kickback machineAt all 76 gyms GoSet follows
Seated leg pressAt all 76 gyms GoSet follows
Stair climberAt all 76 gyms GoSet follows
StepperAt all 76 gyms GoSet follows
Exercises
45° back extensionLower back · Glutes
Barbell back squatQuadriceps · Glutes
DeadliftGlutes · Hamstrings
Barbell hip thrustGlutes
Romanian deadliftHamstrings · Glutes
Bodyweight squatQuadriceps · Glutes
Cable glute kickbackGlutes
Cable pull-throughGlutes · Hamstrings
Dumbbell Bulgarian split squatQuadriceps · Glutes
Goblet squatQuadriceps · Glutes
Dumbbell hip thrustGlutes
Dumbbell reverse lungeQuadriceps · Glutes
Dumbbell Romanian deadliftHamstrings · Glutes
Dumbbell step-upQuadriceps · Glutes
Dumbbell walking lungeQuadriceps · Glutes
Glute bridgeGlutes
Hack squatQuadriceps · Glutes
Hip abduction machineGlutes
Landmine deadliftGlutes
45° leg pressQuadriceps · Glutes
Machine deadliftGlutes · Hamstrings
Machine hip thrustGlutes
Standing machine glute kickbackGlutes
Seated leg pressQuadriceps · Glutes
Smith deadliftGlutes · Hamstrings
Smith machine hip thrustGlutes
Smith reverse lungeQuadriceps · Glutes
Smith Romanian deadliftHamstrings · Glutes
Smith machine split squatQuadriceps · Glutes
Smith machine squatQuadriceps · Glutes
These also work this muscle
Log your glutes sets with GoSet
GoSet remembers your last time, starts your rest on its own and notes your records. Even with no signal in the basement. Coming soon to iPhone and Android.
Common questions
Which glute exercises are simple to start with?
To start, bodyweight squats, glute bridges, the leg press (45° or seated) and the hip abduction machine are often good options. You can then add dumbbell walking lunges, dumbbell step-ups and dumbbell or machine hip thrusts.
How can I feel my glutes more on squats and lunges?
Slow your way down to 2 or 3 seconds, keep most of the pressure in your heel, and go low enough for your hips to work, without pain. On reverse lunges, lean your torso slightly forward and push hard through the front heel to come back up.
Can I train glutes without a barbell?
Yes. You can use dumbbells (dumbbell Romanian deadlift, walking lunges, step-ups, goblet squats), machines (leg press, hip abduction, standing glute kickback) and bodyweight work (glute bridges, bodyweight squats).
What about cardio for the glutes?
The stair climber and stepper can work your glutes well if you keep your hands light on the handles and let your legs do the work. Choose a pace where you control every step without collapsing into the machine.