Glute Press - Bodyweight

Other types of Glute Press: Machine Resistance Tube Stability Ball

  • Stand on your left foot with your right foot off the ground. Place your left hand on a stable surface and your right hand on your hip.

  • With your left knee slightly bent to prevent your hips from moving, press your right foot behind you, squeezing your glutes as hard as you can.

  • None, unless you want a wall to provide some assistance with stability.

  • Glutes  Hips 

  • Hamstrings  Thighs 

  • Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Gastrocnemius, Soleus, Semimembranosus, Biceps Femoris

  • TIP: Your right hand can monitor the movement of your hips. If you find that you are moving your hips, bend your supporting knee a little more to prevent your hips from tilting.

Variations for Glute Press

  • Prone Leg Lift

    Even if you have a small apartment, you can fit this exercise in your life. Lay face down on the floor or bed and reach towards the lights (with the back of your leg).

  • Kneeling Glute Press

    You can also do this laying on your stomach if you do not want to kneel and you will gain the same benefits.


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Arms Chest Abdominals Hips Thighs Lower legs Shoulders Back
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