Glutes
5 exercises that train the glutes directly, compound lifts first. Pick one or two that suit your gym and train them hard and consistently. Steady progress on a few lifts beats rotating through all of them.
Surpass gives every set a target based on last time, so you know when to add weight.
A floor-based bridge where you lie on your back and lift your hips by driving through your feet. It targets the glutes with no equipment and is easy to learn. Good for beginners, warm-ups, and home training.
The glute drive machine is a plate- or stack-loaded hip thrust: you lean back on a pad, a belt or pad sits across your hips, and you drive them up. It loads the glutes heavily without setting up a barbell, and suits anyone wanting a simple, stable hip thrust.
The glute kickback machine trains one glute at a time by driving the leg back against a pad or plate while your torso is supported. It is an isolation finisher that suits lifters wanting extra glute volume or working on a side-to-side imbalance.
The hip abductor machine has you sit and push your knees outward against pads, training the muscles on the side of the hip. It is a simple, low-skill way to add direct glute medius work and suits anyone after more rounded glutes or extra hip stability work.
The hip thrust is a hip extension exercise with your upper back on a bench and a barbell across your hips. It loads the glutes heavily at full hip extension and suits anyone who wants to build glute strength and size.
These exercises work the glutes as a secondary muscle, which counts toward your weekly work but not as much as a direct set.