Exercise Directory
Explore all exercises. Created by PAX, for PAX.
Tag:Glutes
Exercises
56 found
Bulgarian Split Squat
Intermediate
Squat with one leg on a bench or partner's back, lowering until your knee nears the ground.
Lower Body
Glutes
Lunges
Bench
Partner
Earl Fonda
Advanced
Perform a Jane Fonda on a 4-count, keeping your leg off the ground throughout the reps.
Lower Body
Glutes
Zebra Butt-Kicks
Intermediate
From plank, bend knee to 90 degrees and kick skyward to target those glutes like a zebra!
Core
Glutes
Plank
Lower Body
Wojo Squats
Intermediate
WOJO SQUATS
Squats where you slap the pavement at the bottom, inspired by Duke's Steve Wojciechowski.
Lower Body
Glutes
Squats
Three Amigos
Intermediate
THREE AMIGOS
Three PAX form an air chair position back-to-back-to-back, holding or walking together. If they fail to reach their destination, they owe 10 burpees.
Lower Body
Glutes
Thigh Master
Intermediate
THIGH MASTER
In a forward lunge, bend the back knee until it touches the ground, then return to start, counting 1 down, 2 up, 3 down, 4 up for each rep. Switch legs after the set number of reps for an intense thigh burn.
Lower Body
Glutes
Lunges
The W.A.S.H.
Advanced
THE W.A.S.H.
Complete Werkins (50), American Hammers (100), Step-Ups (150), and Hip Thrusts (200) OYO or in pairs, with one partner running while the other exercises.
Merkin
Partner
Sprints
Run
Glutes
T-Bomb
Intermediate
T-BOMB
In crab position, perform a series of leg movements: straight legs together, straight legs spread, back together, and then back under your 6 without touching the ground.
Core
Glutes
Lower Body
Suzanne Somers
Intermediate
SUZANNE SOMERS
Perform a squat with toes pointed outward for inner thighs, then lay on your side to raise and lower your bent leg for hip flexors and glutes. Named after the Thigh Master star, expect some mumblechatter!
Lower Body
Glutes
Sumo Squat
Intermediate
SUMO SQUAT
In a wide stance, squat down and touch the ground with both hands; add sumo sounds and leg lifts for fun, or do it as a jump squat.
Lower Body
Squats
Glutes
Rocks Up - Rocks up
Intermediate
ROCKS UP - ROCKS UP
Lying on your back with feet flat, raise hips so only feet and shoulders touch the ground, then lift rocks overhead with tricep extension before lowering them back down.
Full Body
Glutes
Triceps
Shoulders
Redrum
Advanced
REDRUM
Perform a Murder Bunny up a hill, do 10 Blockees at the top, then Rifle Carry down.
Routine
Lower Body
Glutes
Hill
Coupon
Full Body
Railroaders
Advanced
RAILROADERS
Groups take turns on railroad ties: 20 overhead presses, planks; 20 curls, Al Gore; 20 dips, flutter kicks; 20 bent over rows, lunges. Repeat or modify as desired.
Upper Body
Shoulders
Triceps
Chest
Core
Plank
Lower Body
Glutes
Lunges
Full Body
Routine
Partner
Prayer Squat
Intermediate
PRAYER SQUAT
A body-weight squat with hands clasped in front of your chest, similar to a goblet squat but without the dumbbell.
Lower Body
Squats
Glutes
People's Chair Modification
Intermediate
PEOPLE'S CHAIR MODIFICATION
In People's Chair, distract with overhead presses, punches, or leg lifts.
Lower Body
Glutes
Shoulders
People's Chair
Intermediate
PEOPLE'S CHAIR
People's Chair
Lower Body
Glutes
People's Air Presses
Intermediate
PEOPLE'S AIR PRESSES
While in the People's Chair squat, perform overhead air presses.
Lower Body
Glutes
Shoulders
Old Flame Drill (OFD)
Intermediate
OLD FLAME DRILL (OFD)
4 runner-specific exercises: squat, scorpions, split squat, and bridges, 10 reps each leg.
Lower Body
Glutes
Lunges
Squats
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