ग्लूट्स व्यायाम

There is no single best exercise, but the glutes is the prime mover in 36 movements on this site, across 4 movement patterns. A sensible programme picks one heavy compound movement and one isolation movement rather than collecting ten variations of the same thing. 18 of these are compound and 9 are isolation exercises.

5 of the 36 exercises here need no equipment at all — starting with the frog pump. A further 17 need only home-scale kit such as dumbbells or a resistance band. Progress at home comes from harder variations, slower tempo and single-limb versions rather than from adding plates.

No. Spot reduction does not work — training a muscle does not remove the fat that sits over it. Direct work builds the glutes; fat loss happens across the whole body in response to an overall calorie deficit, and where it comes off first is largely genetic.

Extends the hip (maximus), and abducts and stabilises it (medius and minimus). The strongest single muscle group in the body. Hip thrusts load the top of the range hardest; squats and lunges load the stretched position hardest. Both belong in a programme.