Glute Dominant Exercises

1 1/4 Single Leg Hip Thrust

5/3/1 Sumo Squat

Band Hip Thrust

Barbell Glute Bridge

Barbell Hip Thrust

Cable Kickback

Cable Pull-Through

Constant Tension Hip Thrust

Dumbbell Glute Bridge

Dumbbell Hip Thrust

Dumbbell Single Leg Hip Thrust

Dumbbell/Kettlebell Frog Pump

Feet and Shoulder Elevated Glute Bridge

Feet and Shoulder Elevated Single Leg Hip Thrust

Feet Elevated Glute Bridge

Frog Pump

Knee-Banded Barbell Glute Bridge

Knee-Banded Db Glute Bridge

Knee-Banded Glute Bridge

Knee-Banded Feet Elevated Glute Bridge

Knee-Banded Feet and Shoulders Elevated Glute Bridge

Knee-Banded Glute Bridge

Pause Hip Thrust

Pause Hip Thrust with Mini Band

Pause Single Leg Hip Thrust

Rest Pause Hip Thrust

Single Leg Glute Bridge

Single Leg Glute Bridge Ankle Weight

Single Leg Hip Thrust

Straight Leg Single Leg Foot Elevated Glute Bridge

 

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Quad Dominant Exercises

4-3-1 Sumo Squat

Alternating Deficit Reverse Lunge

Assisted High Step Up

Back Squat

Bench Between Dumbbell Squat

Bulgarian Split Squat

Cable Knee-Banded Goblet Squat

Deficit Bulgarian Split Squat

Dumbbell Pause Sumo Squat

Dumbbell Sumo Squat

Front Loaded Reverse Lunge

Front Squat

Cable Goblet Squat

Goblet Squat

High Bar Squat

High Step Up

Knee-Banded Goblet Squat

Knee-Banded In-Out Squat

Pause Back Squat

Pause Front Squat

Pause Goblet Squat

Pulse Goblet Squat

Single Leg Deadlift (skater squat)

Single Leg Leg Press

Step Up/Reverse Lunge Hybrid

Walking Lunge

 

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Hamstring Dominant

American Deadlift

B-Stance Deadlift

Back Extension

Barbell Romanian Deadlift

Block Pulls

Braced Single Leg RDL

Deadlift

Deficit Deadlift

Dumbbell 45-Degree Hyper

Dumbbell Romanian Deadlift

Dumbbell Stiff Legged Deadlift

Eccentric Accentuated Lying Leg Curl

Frog Reverse Hyper

Gliding Leg Curl

Good Morning

Kettlebell Swing

King Deadlift

Lying Leg Curl

Nordic Ham Curl

Pause Deadlift

Reverse Hyper

Romanian Deadlift

Semi Sumo Deadlift

Single Leg Romanian Deadlift

Sliding Leg Curl

Speed Deadlift

Spread Eagle Reverse Hyper

Stability Ball Leg Curl

Stiff Legged Deadlift

Sumo Deadlift

Sumo Deadlift Isohold

Weighted Back Extension

 

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Upper Body Press

Barbell Bench Press

Bench Press – Touch & Go

Bottoms Up Push Up

Close Grip Bench Press

Dumbbell Seated Shoulder Press

Dumbbell Single Arm Shoulder Press

Dead Stop Push Up

Dumbbell Bench Press

Dumbbell Military Press

Floor Press

Incline Press

Knee Push Up – Elbows Tucked

Military Press

Pause Bench Press

Push Press

Push Press – Negative Accentuated

Push Up

Tempo Dumbbell Shoulder Press

 

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Upper Body Pull

Chin Up

Close Grip Pull Down

Chest-Supported T-bar Row

Dumbbell Bent Over Row

Dumbbell Chest Supported Row

Dumbbell Seal Row

High-to-Low Face Pull

Inverted Row

Low-to-High Face Pull

Neutral Grip Pull Up

One Arm Row

Pull Up

Seated Row

Supinated Pull Down

V Bar Pull Down

Wide Grip Pull Down

Wide Grip Pull Up

 

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Lower Body Accessory

45-Degree Side Lying Hip Abduction

Alternating Bird Dog

Band Fire Hydrant

Band Hip Hinge Abduction

Band Hip Rotation

Band Monster Walk

Band Quadruped Hip Extension

Band Seated Hip Abduction

Band Standing Hip Abduction

Extended Range Side Lying Hip Abduction

Fire Hydrant

Glute Walk of Shame

Hip Abduction Machine

Hip Hike

Lateral Band Walk

Prone Hip Abduction/Internal Rotation

Side Lying Clam Raise

Side Lying Clamshell

Side Lying Hip Abduction

Side Lying Hip Raise

Standing Hip Abduction – Ankle Weight or Cable/Long Band

Straight Leg Single Leg Foot Elevated Glute Bridge

Sumo Walk

 

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Upper Body Accessory

Cable Tricep Extension

Cable Upright Row

Crucifix Hold

Delt Blaster Circuit

Dumbbell Curl

Dumbbell Front Raise

Dumbbell Upright Row

Eccentric Accentuated Seated Lateral Raise

Elbows Out Row

Enhanced Eccentric Seated Lateral Raise

Face Pull

Hammer Curl

Band Lateral Raise

Cable Lateral Raise

Lateral Raise

Lateral Raise Dropset

Prone Rear Delt Raise

Rear Delt Raise

Seated Face Pull

 

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Abs/Core

Hollow Rock Hold

Pallof Isohold

Pallof Press

RKC Plank

Side Plank