Tailrep

TRAINING GUIDE — GLUTES

Glutes training

Hip thrusts, Romanian deadlifts, and the rest of the glute work. Glute max and medius respond to different movements, so pair extension with abduction.

Muscles in this group

Tailrep splits groups into individual muscles, so the same "Glutes" session still records what you targeted.

  • Glute Max
  • Glute Med

Glutes exercises

Every Glutes exercise in Tailrep, grouped by equipment. All of them are searchable in the app and ready to log.

80 exercises

Barbell exercises

  • Deadlift
  • Sumo Deadlift
  • Deficit Deadlift
  • Squat
  • Low-Bar Squat
  • Box Squat
  • Pause Squat
  • Zercher Squat
  • Smith Machine Squat
  • Landmine Squat
  • Barbell Lunge
  • Barbell Bulgarian Split Squat
  • Smith Machine Lunge
  • Romanian Deadlift
  • Smith Machine Bulgarian Split Squat
  • Barbell Step-Up
  • Sumo Deadlift High Pull
  • Hip Thrust
  • Smith Machine Hip Thrust
  • Barbell Glute Bridge
  • Power Clean

Dumbbell exercises

  • Dumbbell Deadlift
  • Kettlebell Deadlift
  • Goblet Squat
  • Dumbbell Squat
  • Sumo Squat
  • Lunge
  • Walking Lunge
  • Reverse Lunge
  • Curtsy Lunge
  • Split Squat
  • Bulgarian Split Squat
  • Step-Up
  • Dumbbell Romanian Deadlift
  • Single-Leg Romanian Deadlift
  • Kettlebell Front Squat
  • Lateral Step-Up
  • B-Stance Romanian Deadlift
  • Kettlebell Swing
  • Dumbbell Hip Thrust
  • Kettlebell Clean
  • Kettlebell Snatch
  • Dumbbell Snatch

Machine exercises

  • Belt Squat
  • Wide-Stance Leg Press
  • Reverse Hack Squat
  • Machine Hip Thrust
  • Machine Glute Kickback
  • Machine Hip Abduction

Cable exercises

  • Cable Pull-Through
  • Cable Glute Kickback
  • Cable Hip Abduction
  • Standing Hip Abduction

Bodyweight exercises

  • Reverse Hyperextension
  • Bodyweight Squat
  • Jump Squat
  • Pistol Squat
  • Glute-Ham Raise
  • Jump Lunge
  • Single-Leg Hip Thrust
  • Glute Bridge
  • Donkey Kick
  • Fire Hydrant
  • Clamshell
  • Single-Leg Glute Bridge
  • Glute Bridge March
  • Frog Pump
  • Box Jump
  • Broad Jump
  • Depth Jump
  • Skater Jump

Other exercises

  • Trap Bar Deadlift
  • Band Squat
  • Banded Lateral Walk
  • Band Glute Bridge
  • Sled Push
  • Sled Drag
  • Atlas Stone Lift
  • Tire Flip
  • Axle Deadlift

Exercises that work it secondarily

  • Rack Pull
  • Snatch-Grip Deadlift
  • Good Morning
  • Back Extension
  • Weighted Back Extension
  • Machine Back Extension
  • Superman
  • Push Press
  • High-Bar Squat
  • Front Squat
  • Overhead Squat
  • Machine Hack Squat
  • Barbell Hack Squat
  • Pendulum Squat
  • Wall Sit
  • Side Lunge
  • Leg Press
  • Single-Leg Press
  • Narrow-Stance Leg Press
  • Stiff-Leg Deadlift
  • Nordic Hamstring Curl
  • Smith Machine Front Squat
  • Cossack Squat
  • Stability Ball Leg Curl

Building a session

Pick exercises so that neither the target muscle nor the equipment gets lopsided. Save the result as a routine and next time you just pick it, starting from last time's weights.

  1. 1Open with what you can load heaviest (barbell, machine)
  2. 2Add targeted work (dumbbell, cable) in the back half
  3. 3Combine exercises that hit different muscles within the group
  4. 4Save the session as a routine and pull it up next time
See the exercises & routines features

Other muscle groups

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