Best glutes exercises

Kettlebell · also trains hamstrings, lower back, shoulders

Ballistic single-arm hip hinge: glute-dominant via hip extension (primary Glutes correct over batch Hamstrings; swing is hip-snap driven), grab-and-go (9), unilateral free-weight ballistic stabiliser demand (10), multi-joint posterior-chain compound (10), timing moderate (7). Weighted = 9.1.

Kettlebell · also trains hamstrings, traps, shoulders

Double-kettlebell clean: hip-extension driven (Glutes primary over batch Shoulders; clean is a hinge-pull not a press), grab-and-go (9), ballistic free-weight stabiliser demand (10), explosive multi-joint posterior chain (10), rack-catch technique moderate-advanced (5). Weighted = 8.5.

Bodyweight · also trains hamstrings, lower back

Dispute was muscleGroup: enrich Glutes vs QA Abs. The actual instr describes a PRONE bench variant ('lie facedown with hips on the edge of the bench... Squeeze your glutes and hamstrings and straighten the legs'), which is a hip-extension targeting glutes/hamstrings, not a supine ab flutter. Rubric says pick the best PRIMARY for the described movement, so the name-based Abs guess is overridden by the instruction: Glutes is primary. Hip-extension single-joint = Isolation. Setup 9 (bodyweight, needs a bench), stability 8 (bodyweight prone), efficiency 7 (largely single-joint), skill 9 (beginner-accessible). 0.4*9 + 0.3*8 + 0.2*7 + 0.1*9 = 8.3.

Kettlebell · also trains hamstrings, forearms, shoulders

Explosive unilateral hinge-clean: hip-extension driven (Glutes primary), grab-and-go (9), unilateral ballistic stabiliser demand (10), multi-joint but catch limits flow (efficiency 9), open-palm flip/catch is technical (skill 4). Weighted = 8.3.

Bodyweight · also trains hamstrings

Bodyweight, zero equipment (setup 10). Floor-supported supine bridge gives only modest stabiliser demand (stability 7). Hip-dominant hinge but largely single-joint extension (efficiency 6). Beginner-accessible yet needs a neutral-spine / hip-hinge cue, so not a perfect 10 (skill 9). 0.4*10+0.3*7+0.2*6+0.1*9 = 8.2.

Bodyweight · also trains hamstrings

Bodyweight quadruped glute isolation: zero setup, beginner-friendly, but single-joint and low load.

Bodyweight · also trains hamstrings

Bodyweight, no equipment (setup 10). Unilateral bridge demands more pelvic stability than bilateral (stability 8). Hip-dominant largely single-joint (efficiency 6). Slight balance/control demand (skill 9). =8.2.

Bands · also trains hamstrings

Banded standing hip extension; beginner glute-dominant hip hinge; band setup near grab-and-go; needs post for support lowering stability slightly.

Bodyweight · also trains quads, hip abductors

Bodyweight (10). Unilateral lateral plyo, high stabiliser demand (9). Compound (8). Plyo landing skill (6). =8.0. Glutes (esp. medius) primary in lateral push-off is defensible; Single-leg quad pattern fits the unilateral take-off/land.

Bands · also trains hamstrings, lower back

Band good morning pull-through: needs anchor post so slightly lower setup (8), band moderate stability (7), glute-dominant hip hinge compound (8), hinge technique (8). Glutes primary is defensible for a pull-through variant.

Bodyweight · also trains hamstrings, lower back

Quadruped bodyweight hip extension targeting glutes; batch's Quads label was wrong, proposal correctly fixes to Glutes; zero setup; hip-extension single-joint pattern; very accessible. Hinge is the nearest allowed pattern.

Bodyweight · also trains hamstrings

Standing bodyweight rear leg lift; zero-setup glute/hamstring isolation via hip extension; balance demand keeps stability mid-high.

Bodyweight · also trains hamstrings, abs

Bodyweight glute bridge; zero-setup hip extension, glutes primary with abs/hamstring assist; single-joint-ish keeps efficiency mid.

Bodyweight · also trains hamstrings

Bodyweight standing leg lift, no equipment (setup 10). Holds support, modest balance demand (stability 7). Single-joint hip extension isolation (efficiency 4). Beginner (skill 9). =7.5.

Barbell · also trains hamstrings, forearms, abs

One-arm-side barbell deadlift: unilateral free-weight hinge, high stabiliser demand (8), full compound (10), barbell setup (6), described as advanced (skill 4). Correct weighted sum is 7.2.

Cables · also trains hamstrings, lower back

Cable hip-hinge: beginner-friendly glute/hamstring hinge, medium pulley-station setup, cable gives moderate stabiliser work.

Bands · also trains hamstrings

Band hip lift / glute bridge: glute-dominant hinge, multi-joint, but needs a rack to anchor the band (medium setup). Proposal reasonable.

Barbell · also trains hamstrings, traps, quads

Posterior-chain barbell pull (no catch), glute/hamstring hinge, compound (10), free weight (7), barbell setup (6), less technical than a full clean (skill 4). Correct weighted sum is 6.9.

Barbell · also trains hamstrings, lower back, quads

Barbell deadlift from a deficit: posterior-chain hinge, full compound (10), free weight (7), barbell+platform setup (6), greater ROM makes it more technical (skill 4). Correct weighted sum is 6.9.

Other · also trains quads, shoulders, abs

Explosive triple-extension scoop throw, hip-hinge driven. Grab-and-go ball. Free dynamic movement, stabilisers engaged. Compound full-body. Coordination of throw lowers skill slightly. 0.4*7+0.3*7+0.2*8+0.1*6=7.1. Glutes/Hinge proposal better captures the hip drive than batch's Shoulders.