Muscle Atlas
Glutes
Gluteus maximus / medius
Gluteus maximus and medius have different roles around the hip and pelvis.
Hip-hinge, squat and abduction patterns complement each other.
Open in interactive Muscle AtlasTraining-relevant regions
These labels help with training navigation. They are not presented as completely isolated muscles.
Exercises for this area
The selection is curated around training roles. It is not a ranking or a claim that one exercise is optimal for everyone.
Classic exercises
Back Squat
Barbell
Established
Classic exercises
Leg Press
Machine
Well supported
Classic exercises
Romanian Deadlift
Barbell
Established
Classic exercises
Hip Thrust
Barbell · Bench
Well supported
Classic exercises
Farmer Carry
Dumbbells
Well supported
Isolation exercises
Cable Hip Abduction
Cable
Well supported
Classic exercises
Rack Pull
Barbell
Well supported
Classic exercises
Deadlift
Barbell
Established
Classic exercises
Back Extension
Bodyweight
Well supported
Isolation exercises
45-Degree Back Extension
Bodyweight
Well supported
Isolation exercises
Reverse Hyperextension
Machine
Limited direct evidence
Bodybuilding Classics
Good Morning
Barbell
Bodybuilding Classic
Classic exercises
Bulgarian Split Squat
Dumbbells · Bench
Established
Classic exercises
Glute Bridge
Bodyweight
Well supported
Classic exercises
Step-Up
Dumbbells · Bench
Well supported
Classic exercises
Sumo Deadlift
Barbell
Well supported
Isolation exercises
Cable Glute Kickback
Cable
Well supported
Isolation exercises
Machine Glute Kickback
Machine
Well supported
Bodybuilding Classics
Frog Pump
Bodyweight
Bodybuilding Classic
Bodybuilding Classics
Barbell Glute Bridge
Barbell
Bodybuilding Classic
Classic exercises
Front Squat
Barbell
Established
Classic exercises
Hack Squat Machine
Machine
Well supported
Classic exercises
Goblet Squat
Dumbbells
Well supported
Classic exercises
Pendulum Squat
Machine
Well supported
Bodybuilding Classics
Barbell Hack Squat
Barbell
Bodybuilding Classic
Classic exercises
Glute-Ham Raise
Bodyweight
Well supported
Bodybuilding Classics
Stiff-Legged Deadlift
Barbell
Bodybuilding Classic
Classic exercises
Cossack Squat
Bodyweight
Well supported
Classic exercises
Side Lunge
Dumbbells
Well supported
Bodybuilding Classics
Wide-Stance Leg Press
Machine
Bodybuilding Classic
Classic exercises
Lateral Step-Up
Dumbbells · Bench
Well supported
Isolation exercises
Side-Lying Hip Abduction
Bodyweight
Well supported
Isolation exercises
Hip Abduction Machine
Machine
Well supported
Bodybuilding Classics
Clamshell
Bodyweight
Bodybuilding Classic
Bodybuilding Classics
Fire Hydrant
Bodyweight
Bodybuilding Classic
Classic exercises
Front Plank
Bodyweight
Established
Classic exercises
Bird Dog
Bodyweight
Established
Isolation exercises
Superman Raise
Bodyweight
Well supported
Classic exercises
Air Squat
Bodyweight
Established
Classic exercises
Bodyweight Reverse Lunge
Bodyweight
Established
Classic exercises
Bodyweight Split Squat
Bodyweight
Established
Classic exercises
Pistol Squat
Bodyweight
Well supported
Isolation exercises
Sliding Leg Curl
Bodyweight
Well supported
Classic exercises
Single-Leg Glute Bridge
Bodyweight
Well supported
Isolation exercises
Donkey Kick
Bodyweight
Well supported
Classic exercises
Bodyweight Side Lunge
Bodyweight
Well supported
Classic exercises
Bodyweight Sumo Squat
Bodyweight
Well supported
Bodybuilding Classics
Zercher Squat
Barbell
Bodybuilding Classic
Bodybuilding Classics
Jefferson Squat
Barbell
Bodybuilding Classic
Classic exercises
Wall Sit
Bodyweight
Well supported
Bodybuilding Classics
Clean and Press
Barbell
Bodybuilding Classic