Muscle group
Glutes Exercises
The largest muscle you have, and the main extensor of your hip. It is loaded hardest at the top of a hip thrust and at the bottom of a deep squat, which is why the two feel completely different.
Hip thrusts and hinges load it directly; squats and lunges load it alongside quads. Two sessions a week works better than one long one, and glutes tolerate high volume — 12–20 sets is comfortable for most people.
22 glutes exercises in Gym Journal
15 compound and 7 isolation, each with a default rep range and rest interval already set. Everything here is in the free app.
| Exercise | Equipment | Type | Reps |
|---|---|---|---|
| Barbell Hip Thrustalso Hamstrings | Barbell | compound | 8–12 |
| Cable Kickback | Cable | isolation | 10–15 |
| Cable Pull Throughalso Hamstrings, Lower back | Cable | compound | 8–12 |
| Clamshell | Bodyweight | isolation | 10–15 |
| Donkey Kicks | Bodyweight | isolation | 10–15 |
| Dumbbell Hip Thrustalso Hamstrings | Dumbbell | compound | 10–15 |
| Dumbbell Step Upalso Quads, Hamstrings | Dumbbell | compound | 8–12 |
| Fire Hydrantsalso Abductors | Bodyweight | isolation | 12–20 |
| Frog Pump | Bodyweight | isolation | 15–20 |
| Glute Bridgealso Hamstrings | Bodyweight | compound | 8–12 |
| Glute Kickback Machine | Machine | isolation | 10–15 |
| Hip Thrust Machinealso Hamstrings | Machine | compound | 10–15 |
| Kettlebell Swingalso Hamstrings, Lower back | Kettlebell | compound | 12–20 |
| Kneeling Squatalso Abs, Hamstrings, Lower back | Barbell | compound | 8–12 |
| Lateral Band Walksalso Abductors | Bodyweight | isolation | 12–20 |
| Nautilus Glute Drivealso Hamstrings | Machine | compound | 8–12 |
| Reverse Hyperextensionalso Hamstrings, Lower back | Machine | compound | 10–15 |
| Single Leg Glute Bridgealso Hamstrings | Bodyweight | compound | 10–15 |
| Single Leg Hip Thrustalso Hamstrings | Bodyweight | compound | 8–12 |
| Smith Machine Hip Thrustalso Hamstrings | Smith machine | compound | 8–12 |
| Step Upalso Quads, Hamstrings | Dumbbell | compound | 8–12 |
| Sumo Deadliftalso Hamstrings, Quads, Lower back | Barbell | compound | 8–12 |
Log them, and watch the numbers move
Every exercise here is in the free app, with form instructions, its own progression chart and PR tracking. No account needed to start.