Gluteus Workout Exercises Anatomy

This is a complete list/menu of Gluteus exercises for men or women. If you need to discuss how to perform these Gluteus exercises please post them in our Exercise Forum under the heading of the exercise.

Gluteus Workout Exercise Links Muscle Menu

Gluteus Isolation Exercises
Gluteus Compound Exercises
Dumbbell Gluteus Exercises
Barbell Gluteus Exercises
Cable Gluteus Exercises
Ball Gluteus Exercises
Calisthenics Gluteus Exercises
Machine Gluteus Exercises
Gluteus Exercises / Muscle Forum Discussions
Gluteus Workout and Exercise Programs

Picture

Name of Exercise

Muscle Groups

Butt or Gluteus Maximus Kickbacks- Gluteus Exercise: This butt kickback can be performed as shown by kneeling down with one leg behind your body slightly raised and bent in a 90 degree position. Now raise the leg as high as you can ...

Butt, Gluteus Maximus, Hamstrings, Ass, Home, Calisthenics, Isolation,

Snatch- Gluteus Exercise: Begin the "Snatch" exercise by standing comfortably with bent knees, arms outside your knees, flat feet, back straight, head up, and the toes pointed slightly outward. Start...

Butt, Gluteus Maximus, Rectus Femoris, Thigh, Deltoids, Gastrocnemius, Back, Quadricep, Shoulder, Shoulders, Calf, Compound, Core Strength, Upper Body, Lower Body,

Clean and Jerk- Gluteus Exercise: Clean: Start in a bent over position with your knees slightly bent and feet shoulder width apart. Grip the bar just wider than shoulder width. Pull the bar off the ground keeping...

Gluteus Maximus, Calf, Hamstring, Butt, Booty, Quadricep, Shoulder, Shoulders, Rectus Femoris, Thigh, Erector Spinae, Deltoids, Trapezius, Triceps, Gastrocnemius, Biceps Brachii, Barbell, Lower Body, Upper Body,

Hack Squat- Gluteus Exercise: With your body firmly under the pads and your feet slightly out raise the machine with your calves and then unhook the safeties. Now lower your body until your knees reach a 90 de...

Gluteus Maximus, Thigh, Butt, Hamstrings, Quadricep, Machine, Compound, Lower Body,

Straight Leg Deadlifts- Gluteus Exercise:
While standing, hold a barbell with extended arms in front of your thighs. Keeping your legs rigid, bend forward at the waist, with head up, until your upper body is parallel w...

Hamstrings, Gluteus Maximus, Legs, Butt, Barbbell, Compound, Lower Body, Upper Body,

One Legged Smith Split Squat- Gluteus Exercise: Stand underneath a smith machine with the bar lying against your trapezius muscles. With one leg behind your body on a bench or ball lower your body slowly using the front leg. N...

Hamstrings, Rectus Femoris, Thigh, Gluteus Maximus, Quadricep, Butt, Legs, Barbell, Smith Machine, Compound, Lower Body,

Deadlift (Bent Leg)- Gluteus Exercise: Bend over with your hands as an alternate grip. With your knees slightly bent and your arms locked out lift with your lower back, hamstrings and quads. Raise in a powerful quick ...

Hamstrings, Thigh,Thigh, Quadricep, Gluteus Maximus, Lower Back, Erector Spinae, Compound, Lower Body,

Exercise Ball Leg Lifts- Gluteus Exercise: This exercise should only be performed by advanced exercisers and should begin by having your hands firmly on the floor with your lower body as shown. Now begin to raise one leg ...

Leg, Butt, Glutes, Gluteus Maximus, Calisthenics, Bodyweight, Home, Advanced, Stability, Exercise Ball, Stability Ball, Swiss Ball,

Squats (Elastic Band)- Gluteus Exercise: Start with the band underneath your feet and the other ends over your shoulders with both hands gripping either end. Now slowly complete a squat by not letting your knees go over ...

Lower Body, Gluteus Maximus, Rectus Femoris, Thigh, Legs, Quadricep, Butt, Hamstrings, Compound,

Jump Squat- Gluteus Exercise: To perform the dumbbell Jump Squat grab light dumbbells and put them at your side. Next, proceed into a squat position with your thighs level with the ground. Explode up pushing ...

Lower Body, Quadricep, Hamstrings, Butt, Gluteus Maximus, Rectus Femoris, Calf, Gastrocnemius, Dumbbells, Freeweight,

Cable Bent-Leg Deadlift- Gluteus Exercise: To begin the Cable Bent-Leg Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the cable (with an alternate hand ...

Lower Body, Rectus Femoris, Thigh, Gluteus Maximus, Erector Spinae, Lower Back, Quadricep, Butt, Legs, Compound, Upper Body, Cable,

Calisthenics Elbow Instep Lunge- Gluteus Exercise: The calisthenic elbow instep lunge is performed like an ordinary lunge with the exception of extending your body forward and putting your similar leg and elbow together as shown. ...

Quadricep, Hamstring, Gluteus Maximus, Butt, Bum, Hip Flexor, Calisthenics, Compound, Lower Body,

Wide Stance Squats (Duck Squats)- Gluteus Exercise:
Take a wide stance with toes pointing out while holding a dumbbell with both hands. While keping your back straight and head up, bend at the knees until your thighs are parall...

Quadricep, Hamstrings, Adductors, Gluteus Maximus, Rectus Femoris, Thigh, Butt, Legs, Compound, Barbell, Lower Body, Core Strength,

Front Squats- Gluteus Exercise:
Rest a barbell over the front part of your shoulders by crossing your arms and holding the bar in place. Squat down, keeping your back straight and head up, until your thighs ...

Quadricep, Hamstrings, Gluteus Maximus, Rectus Femoris, Thigh, Butt, Legs, Compound, Barbell, Lower Body, Core Strength,

Split Lunge on the Ball- Gluteus Exercise: Start by standing tall and then putting one leg back on a ball. You may need support so have your spotter close by. Now while never letting your knee over your front toe lower yo...

Quadricep, Rectus Femoris, Thigh, Gluteus Maximus ,Hamstrings, Butt, Legs,, Dumbbell, Compound, Lower Body,

Elastic Band Lunges- Gluteus Exercise: Start with the band underneath your feet with one leg out in front and one leg behind you. Now without letting your knee go over your toe let your body come down and without letti...

Quadricep, Rectus Femoris, Thigh, Gluteus Maximus, Legs, Hamstrings, Butt, Elastic Band, Lower Body, Exercise Band,

Push Press - Gluteus Exercise: This exercise is meant for overall power and strength. This exercise should only be performed if you are an advanced trainer or supervised by a spotter. Start by standing up with...

Shoulder, Shoulders, Anterior Deltoids, Medial Deltoids, Triceps, Rectus Femoris, Thigh, Gluteus Maximus, Arms, Legs, Hamstrings, Quadricep, Butt, Barbell, Compound, Upper Body, Lower Body,

Safety Squats- Gluteus Exercise: A safety squat is identical to a regular 90 degree bent leg toes straight ahead squat except a special bar is used. The bar allows easy entry into a deep squat which keeps your ba...

Thigh, Gluteus Maximus ,Quadricep, Hamstrings, Butt, Legs, Barbell, Lower Body,

Dumbbell Power Cleans- Gluteus Exercise: Start by standing as shown with the weights at knee height. Space your feet shoulder width apart with your head up. Lift the dumbells powerfully using mostly your legs and truck ...

Thigh, Gluteus Maximus, Deltoids, Biceps Brachii, Quadricep, Butt, Shoulder, Shoulders, Arms, Dumbbell, Compound, Upper Body, Lower Body,

DeadLift- Gluteus Exercise: To begin the Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the barbell (with an alternate hand grip).

Thigh, Gluteus Maximus, Erector Spinae/ Lower Back Quadricep, Butt, Legs, Compound, Upper Body, Lower Body, Hamstrings,

Ball Squats- Gluteus Exercise: Start by having the ball in the small of your back against the wall. Now while your in the standing position slowly lower your body keeping your knees behind your toes. Lower unt...

Thigh, Gluteus Maximus, Legs, Quadricep, Butt, Hamstrings, Compound, Lower Body,

Squats- Gluteus Exercise: With the barbell on the rack (at shoulder height), approach it with the back of your shoulders having the weight. While keeping your back and head straight, lift the weight off th...

Thigh, Gluteus Maximus,Quadricep, Hamstrings, Butt, Legs, Barbell, Compound, Core Strength, Lower Body,

Lunges- Gluteus Exercise: Start by standing vertical and grasping weights in either hands. Then proceed to extend one leg forward (as shown), and then with your back straight and head up lower your body by...

Thigh, Gluteus Maximus,Quadricep, Hamstrings, Butt, Legs, Dumbbell, Compound, Lower Body,

Leg Press- Gluteus Exercise: Position yourself on the leg press machine comfortably. Put your feet up and hands on the grips at the side. While keeping your back pressed against the support and head straight...

Thigh, Lower Body, Rectus Femoris, Thigh, Gluteus Maximus,Quadricep, Hamstrings, Butt, Legs, Machine, Compound,

Gluteus Maximus or Gluteus Muscle Anatomy and Overview

Butt, Bum, Rear Hips, Glutes, Gluteus Maximus, Ass, Lower Body anatomy picture

The gluteus maximus is make up of upper fibers and lower fibers.

Gluteus Function

The function of the gluteus maximus is hip extension, hip external rotation, hip transfsverse abduction and hip adduction.

Gluteus Origin

The origin of the gluteus maximus is onto the Ilium, sacrum and the fascia of the lumbar area.

Gluteus Insertion

The insertion is onto the femur and tibia.

Gluteus Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Gluteus' are: Butt, Bum, Rear Hips, Glutes, Gluteus Maximus, Ass, Lower Body

What if I have fatty Gluteus? What exercises can I do to reduce fat on my Gluteus muscle?
Spot reducing is a common conception to reduce the fat on a specific area. Ie. Gluteus. You cannot spot reduce, but you can: Follow six rules to nutrition, incorporate HIIT and complete a ciruit training program 4-5 days a week to reduce your overall body fat and eventually reduce the fat in your Gluteus. In other words, specifically exercising your Gluteus will not directly decrease the overall fat around the muscle. Also if you are suffering from muscle cramps, please read about what causes muscle cramps.

What can I do for Gluteus Pain?

Gluteus pain can be caused by many things:

1. A strained/pulled muscle, tendon or ligament from too much exercise or improper lifting.
2. A torn muscle, ligament or tendon from improper lifting, exercising or stretching.
3. Overuse of the Gluteus muscle.

Note: If pain in your Gluteus muscle persists please consult a doctor immediately.

Gluteus Cardiovascular Exercises

Picture	Name of Cardiovascular Exercise	Muscle Group
	Hockey	gluteus maximus, rectus femoris, biceps femoris, serratus anterior, biceps brachii, gastrocnemius (Quadriceps, Hamstrings, Legs, Butt, Calf)
	Squash	Quadricep, rectus femoris, biceps femoris, gluteus maximus, forearm extensors and flexors, latissimus dorsi, (Legs, Butt, Quadriceps, Hamstrings, Calf)
	Stepper	Rectus Femoris , Gluteus Maximus , Hip Flexors , Gastrocnemius ,biceps femoris (Quadriceps, Hamstrings, Legs, Butt, Calf)
	Rowing Ergometer	Rectus Femoris , Gluteus Maximus , Rhomboids , Brachialis , Latissimus Dorsi ,Biceps Brachii ,Biceps Femoris, Gastrocnemius (Back, Arms, Legs)
	Treadmill	Rectus Femoris, Gluteus Maximus, Bicep Femoris, Hip Flexors, Gastrocnemius (Legs, Butt, Quadriceps, Hamstrings, Calf, Thigh)
	Recumbent Bike	Rectus Femoris, Gluteus Maximus, Hip Flexors, Biceps Femoris, Gastrocnemius (Legs, Butt, Quadriceps, Hamstrings, Calf, Thigh)
	Elliptical or Cross Trainer	Rectus Femoris,Gluteus Maximus,Bicep Femoris, Hip Flexors (Legs, Butt, Quadriceps, Hamstrings, Calf, Thigh)

Gluteus
Plyometric Exercises

Image	Name of Plyometric	Muscle Group
	One Foot Box Jumps: Start on one side of the box/bench/whatever with one leg off the ground, then squat down and jump over the box/bench/whatever landing on the same foot. This exercise is slightly d...	Gastrocnemius, Rectus Femoris, Biceps Femoris, Gluteus Maximus (Legs, Butt, Thigh, Quadriceps, Hamstrings)
	Side Box Jumps: Start on one side of the box/bench/whatever in a squat position. Jump up pushing off horizontally while tucking your knees into your chest. Land with two feet on the other side o...	Rectus Femoris, Biceps Femoris, Gluteus Maximus, Gastrocnemius (Legs, Butt, Thigh, Quadriceps, Hamstrings)
	Jump Rope: Start with a skipping rope and jump while the rope is going underneath your feet. Visit http://www.erso.org/ for a complete description of how t...	Rectus Femoris, Gluteus Maximus, Biceps Femoris, Gastrocnemius, Forearm Flexors (Legs, Butt, Quadriceps, Hamstrings)
	Double Knee Jumps: Start by standing in a squat position. Jump up with two feet while tucking your knees into your chest. Return to the starting position. This exercise is VERY important for most ...	Thigh, Biceps Femoris, Gluteus Maximus, Gastrocnemius (Legs, Butt, Thigh, Quadriceps, Hamstrings)
	Double Stair Jumps: Start by standing infront of a set of stairs in a squat position. Jump with two feet bringing your knees to your chest while jumping to the stairs infront of you. Repeat this proce...	Thigh, Biceps Femoris, Gluteus Maximus, Gastrocnemius (Legs, Butt, Thigh, Quadriceps, Hamstrings, Calf)

Gluteus Stretches and Flexibility Exercises

Image	Name of Stretch/Flexibility Exercise	Muscle Group
	Hurdlers Stretch: This is a hamstring stretch. - Sit with one leg extended. - The other curled into the body. - Lean with your lower back until you feel a stretch...	Biceps Femoris, Gluteus Maximus (Butt, Hamstring)
	Standing Hamstring Stretch: Start by having your legs straight and lower your body while keeping your legs straight as you can. Go down until you can feel the stretch. This exercise is great for any ...	Biceps Femoris, Gluteus Maximus (Butt, Hamstrings, Legs)
	Butt and Hamstring Stretch: Start lying down on the ground and lift one leg up while holding your knee into your body until you feel the stretch. This exercise is important for any sport since it str...	Gluteus Maximus, Biceps Femoris (Butt, Hamstrings, Legs)
	Butt and Back Stretch: Start sitting down while putting one leg over the other as shown. Now place the opposite arm (of the leg)over the leg that is on top while pushing your elbow into your knee to fee...	Gluteus Maximus, Latissimus Dorsi (Back, Butt), Upper Body
	Groin Stretch 2: Start by spreading your legs with your feet facing forward. Lean to one side while having your hands on your knee for support. Keep leaning to the side until you feel the stretch...	groin, gluteus maximus (Butt, Legs)

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