Lower Body Exercises

Here’s a comprehensive breakdown of workouts for the Gluteus Maximus, Hip Abductors, Hip Flexors, and Deep Hip External Rotators, organized by equipment type, exercise name, and movement patterns for optimal muscle targeting and functional strength development.

🔥 Gluteus Maximus Workouts

Barbell

• Bent Knee Good-Morning – Targets glutes and hamstrings with a hip hinge and soft knee bend.
• Deadlifts (Conventional, Stiff-leg, Straight-back) – Build posterior chain strength and glute development.
• Hip Thrust – Superior glute activator using full hip extension.
• Lunge / Rear Lunge – Walking or static; emphasize glute push-off.
• Single Leg Squat / Split Squat – Unilateral movement for glute isolation.
• Front Squat / Safety Squat / Squat – Multi-joint, compound exercises for full glute activation.
• Step-up – Box or bench height should be at or above knee for full glute engagement.

Cable

• Glute Kickback – Stand or kneel, extend leg behind to isolate glutes.
• Rear Lunge – Use cables for constant resistance during lunge.
• Two Arm Squat – Cable held like goblet or front squat to challenge stability.
• Standing Hip Extension – Drive leg backward while keeping core tight.
• Bent-over / Standing Step-up / Stiff-leg Deadlift – Great for isolating glutes and hamstrings.

Dumbbell

• Lunge / Rear Lunge / Split Squat – Glutes activated during eccentric and concentric phases.
• Squat / Front Squat – Hold dumbbells by sides or racked.
• Step-up / Step Down – Add elevation and dumbbells to increase intensity.

Lever (Plate Loaded)

• Deadlift / Stiff-leg Deadlift / Straight-back – Fixed movement plane to focus on form.
• Leg Presses (45°, Lying, Seated) – Adjust foot placement to target glutes.
• Lying Hip Extension / Reverse Hyper-extension – Hip extension-focused glute builder.
• Split Squat / Single Leg Squat / Squat (Front, Standard) – Controlled single-leg work for glute isolation.

Lever (Selectorized)

• Hip Extensions (Bent-over, Lying, Standing) – Full glute squeeze at top.
• Leg Presses (Seated) – Feet high and wide for maximum glute activation.
• Glute Kickback (Bent-over, Kneeling, Standing) – Low resistance, high control.
• Squat / V-Squat – Vertical squat machine variation emphasizing hips and glutes.

Sled

• Leg Presses (45°, Lying, Seated) – Load the sled and push through heels.
• Glute Kickback (Kneeling, Standing) – Variations allow resistance against hip extension.
• Squat / Hack Squat – Glute-dominant squatting motion.

Smith Machine

• Bent Knee Good-Morning / Deadlifts – Stabilized bar path for beginners.
• Rear Lunge / Squat – Controlled movement emphasizing glutes.

Weighted

• Reverse Hyper-extension – Add a plate or band to target glutes and spinal erectors.
• Single Leg Squat – Add load with dumbbell or barbell.

Body Weight

• Lunge / Rear Lunge / Single Leg Squat – Use boxes or benches to increase difficulty.
• Single Leg Box Squat (Pistol) – High-level glute control and strength.
• Split Squat / Step-up / Step Down – Explosive or slow tempo variations.

Self-assisted

• Single Leg Squat (Leg Wrapped) – Use support for balance.
• Step Down – Focus on eccentric control.

Suspended

• Hip Bridge – Use TRX or rings for increased glute activation.
• Single Leg Squat / Split Squat – Core and glutes work overtime for balance.

Stretch

• Lying / Modified / PNF / Wall / Chair / Floor / Seated / Squatting – Target full glute range of motion and recovery.

🍑 Hip Abductors

(Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae)

Cable

• Hip Abduction – Standing or lying; pull leg away from midline.
• Seated Hip Internal Rotation – Rotate hip inward against resistance.

Dumbbell

• Lying Hip Abduction – Isolate side glutes by lifting leg sideways while lying on side.

Lever (Plate Loaded)

• Seated Hip Abduction – Push knees apart against machine pads.

Lever (Selectorized)

• Seated Hip Abduction / Standing Hip Abduction – Control resistance and range of motion.

Weighted

• Lying Hip Abduction – Use ankle weights or plates to increase difficulty.

Body Weight

• Side Bridge Hip Abduction – Combine core and glute medius activation.

Suspended

• Hip Abduction – Use TRX for an unstable platform that challenges abductors and core.

Stretch

• Gluteus Medius & Minimus
  • Lying Crossover / PNF / Seated Hip Internal Rotator / Pretzel Stretch
• Tensor Fasciae Latae
  • Standing & Wall Iliotibial Band Stretch

🔥 Hip Flexors

(Iliopsoas, Sartorius, Rectus Femoris, Tensor Fasciae Latae, Pectineus)

Cable

• Lying Leg Raise (on Bench) – Controlled leg raise with tension.
• Standing Leg Raise / Lying Straight Leg Raise – Use ankle attachment to lift legs.

Lever

• Hip Flexion / Vertical Leg Raise – Lift knees or legs toward chest.

Weighted

• Decline Sit-up / Hanging Leg Raise / Incline Leg Raise / Lying Leg Raise / Seated Leg Raise / Vertical Leg Raise (on Parallel Bars) – Build core and hip flexor strength.

Body Weight

• Leg Raises / Incline / Hanging / Seated / Roman Chair Sit-up – Activate hip flexors with controlled core work.

Suspended

• Mountain Climber / Pike – Combine cardio and hip flexor engagement.

Stretch

• Iliopsoas –
  • Bentover Lunging / Kneeling / Standing (Lever)
• Tensor Fasciae Latae –
  • Standing / Wall Iliotibial Band Stretch

🔄 Deep Hip External Rotators

(Piriformis, Obturator Externus, etc.)

Cable

• Seated Hip External Rotation – Open hip outward with resistance.

Lever

• Landmine Power Twist – Involves obliques and hip rotators.

Stretch

• Seated Piriformis / Lying Piriformis (Single Leg) / PNF Variations – Relieve tension from overuse or imbalance.

✅ Training Tips

• Glute Dominance: Use hip thrusts and reverse lunges to bias the glutes over quads.
• Abductor Isolation: Target glute medius/minimus with abduction movements 2x/week.
• Hip Mobility: Include dynamic stretches and PNF before lifting sessions.
• Core Integration: Combine glute work with suspended and single-leg stability drills for total control.