Glutes exercises

The glutes extend the hip, driving it forward from a bent position, and they also move the leg out to the side. Squats and deadlifts work them too, but share the load with the quads, hamstrings and back. The exercises here make the glutes the main mover instead: the hips do almost all of the moving while the knees and spine stay still.

The hip thrust is the backbone, with the bar across the hips and the shoulders on a bench. The glute bridge is the same movement from the floor and the natural first step before a bar comes in. The machine hip thrust skips rolling a loaded bar into place. Cable kickbacks and the curtsy lunge are accessory work. A good part of glute training also lives under legs, in the Romanian deadlift and the lunges.

In StackUp, the glute bridge and frog pumps are logged by reps, so they progress by adding reps; the hip thrust progresses by weight.