Muscles / Glutes
Glutes
Hip extensors and abductors that drive hinges, thrusts, and single-leg work. Medius and minimus stabilize the pelvis in gait and lunges.
Anatomy on this page
Gluteus maximus
Primary hip extender.
Gluteus medius
Abduction and pelvic stability.
Gluteus minimus
Deep abductor assisting medius.
Primary exercises
| Name | Equipment | Pattern | Difficulty |
|---|---|---|---|
| Back Squat | Barbell | Squat | Intermediate |
| Bulgarian Split Squat | Dumbbell | Lunge | Intermediate |
| Conventional Deadlift | Barbell | Hinge | Intermediate |
| Goblet Squat | Kettlebell | Squat | Beginner |
| Hip Thrust | Barbell | Hinge | Intermediate |
| Kettlebell Swing | Kettlebell | Hinge | Intermediate |
| Leg Press | Machine | Squat | Beginner |
| Romanian Deadlift | Barbell | Hinge | Intermediate |
| Walking Lunge | Dumbbell | Lunge | Beginner |
Also involves this group (secondary)
| Name | Equipment | Pattern | Difficulty |
|---|---|---|---|
| Cable Woodchop | Cable | Core | Intermediate |
| Farmer Carry | Dumbbell | Carry | Beginner |
| Plank | Bodyweight | Core | Beginner |