Glutes Exercises and Muscle Guide
The glutes help extend and stabilize the hip during squats, hinges, lunges, and locomotion. This guide focuses on movements with a clear primary or secondary match in the ChunkItUp muscle map, rather than every exercise that uses the area indirectly.
Where beginners should start
Use bridges, bodyweight squats, and supported split squats to establish control.
Choose a version that lets you repeat the same range and alignment. Add repetitions first, then increase load, range, or leverage one step at a time.
How to program this muscle group
Start with the most coordinated compound movement while fresh, then use simpler exercises for additional practice. Spread hard sets across the week when one session makes technique or recovery deteriorate.
Exercise selection should fit your equipment, current range of motion, and goal. Stop or modify a movement if it causes sharp pain rather than normal muscular effort.
Detailed glutes exercise guides
Each listed page includes setup, execution, mistakes, cues, easier options, harder options, and programming guidance.
- Squat
Beginner · Compound
Primary: rectus femoris, vastus lateralis, vastus medialis
- Stationary Lunges
Beginner · Lower Body
Primary: rectus femoris, vastus lateralis, vastus medialis
- Barbell Squat
Intermediate · Compound
Primary: rectus femoris, vastus lateralis, vastus medialis
- Deficit Lunges
Intermediate · Lower Body
Primary: rectus femoris, vastus lateralis, vastus medialis