Anatomy
67 movements train it
Glutes
Not a list of exercises for glutes. A ranking of how much of a set each movement actually credits to your glutes — a different question, and the one that decides whether your week adds up.
Trains it directly · 16
A full set each. This is where the volume comes from when you are short.
- 45-Degree Hip Extension1.00
- B-Stance Hip Thrust1.00
- Banded Glute Bridge1.00
- Banded Hip Thrust1.00
- Barbell Glute Bridge1.00
- Barbell Hip Thrust1.00
- Cable Hip Abduction1.00
- Cable Pull-Through1.00
- Frog Pump1.00
- Glute Bridge1.00
- Kettlebell Swing1.00
- Lateral Band Walk1.00
- Resistance Band Pull-Through1.00
- Reverse Hyperextension1.00
- Single-Leg Hip Thrust1.00
- Standing Cable Hip Extension1.00
Trains it on the way past · 51
Partial credit, and the reason most people’s totals are higher than they think. The number is the share of one set.
- Bulgarian Split Squat0.60
- Curtsy Lunge0.60
- Deficit Reverse Lunge0.60
- Dumbbell Deadlift0.60
- Hang Power Clean0.60
- Hex Bar Deadlift0.60
- Power Clean0.60
- Romanian Deadlift0.60
- Sumo Deadlift0.60
- Barbell Reverse Lunge0.55
- Barbell Walking Lunge0.55
- Broad Jump0.55
- DB Reverse Lunge0.55
- DB Sumo Squat0.55
- DB Walking Lunge0.55
- Dumbbell Hang Clean0.55
- Good Morning0.55
- Reverse Lunge0.55
- Adductor Stretch Lunge0.50
- Barbell Back Squat0.50
- Barbell Front Rack Lunge0.50
- Barbell Step-Up0.50
- Belt Squat0.50
- Cossack Squat0.50
- DB Lateral Lunge0.50
- DB Split Squat0.50
- DB Step-Up0.50
- Goblet Squat0.50
- Single-Leg RDL0.50
- Split Squat0.50
- Step-Up0.50
- Walking Lunge0.50
- DB Front Squat0.45
- Front Squat0.45
- Pendulum Squat0.45
- V-Squat0.45
- Hack Squat0.40
- Leg Press0.40
- Sliding Leg Curl0.40
- Slider Leg Curl0.25
- Swiss Ball Leg Curl0.25
- Bird Dog0.20
- Copenhagen Plank0.20
- Side Plank0.20
- Wall Sit0.20
- Nordic Curl0.15
- Pallof Press0.15
- Plank0.15
- Push Press0.15
- Side-Lying Adduction0.15
- Stir the Pot0.15
How much glutes wants
4
MEV
12
MAV
16
MRV
Weighted sets per week: the least that grows it, the productive window, and the ceiling. Add the shares above until you land inside the band — how the landmarks work.
The heaviest hitter here is 45-Degree Hip Extension at a full set. Heatwayve totals all of this for you, every week, from the sets you logged. Open the app.