Glutes

Hip extensions, bridges and abductions.

Seated hip abduction machine

Equipment · salle

The position: Sit at the machine, knees braced against the pads, back straight against the backrest.
The movement: Push your knees outward against the resistance, pause briefly in the open position, then return without slamming the pads together.
Breathing: Exhale as you open the knees, inhale as you close.

Donkey kick

Bodyweight

The position: On all fours, hands under your shoulders, knees under your hips, back flat.
The movement: Drive one heel toward the ceiling keeping the knee bent at 90°, without arching your lower back, then lower without touching down.
Breathing: Exhale as you drive the heel up, inhale as you lower.

Cable hip extension

Equipment · salle

The position: Stand facing the low pulley, ankle cuff attached, holding the frame lightly for balance.
The movement: Extend the leg straight back keeping the knee nearly locked, without arching your back, then return without losing cable tension.
Breathing: Exhale as you extend the leg back, inhale as you return.

Fire hydrant

Bodyweight

The position: On all fours, hands under your shoulders, knees under your hips, back flat.
The movement: Lift one bent knee out to the side, like a dog at a hydrant, without rotating your hips or torso.
Breathing: Exhale as you lift the knee, inhale as you lower.

Glute bridge

Bodyweight

The position: Lie on your back, knees bent, feet flat close to your glutes, arms at your sides.
The movement: Drive through your heels to lift your hips into a line from knees to shoulders, squeeze the glutes, then lower without fully resting.
Breathing: Exhale as you lift the hips, inhale as you lower.

Hip thrust

Equipment · barre, banc

The position: Upper back braced against a bench, bar resting on your hips with a pad, feet flat, knees at 90°.
The movement: Drive through your heels to lift your hips to full extension, squeeze the glutes, and don't rest on the floor between reps.
Breathing: Exhale as you lift the hips, inhale as you lower.

Machine hip thrust

Equipment · salle

The position: Back braced against the machine's pad, hip pad resting on your hips, feet flat on the platform.
The movement: Drive through your heels to extend the hips fully, squeeze the glutes, then lower under control on the guided path.
Breathing: Exhale as you push, inhale on the way down.

Single-leg hip thrust

Equipment · banc

The position: Upper back braced against a bench, one foot flat on the floor, the other leg extended or bent in the air.
The movement: Drive through the planted heel to lift your hips without rotating, squeeze the glute on the working side, then lower.
Breathing: Exhale as you lift the hips, inhale as you lower.

Kettlebell high pull

Equipment · halteres

The position: Stand with the kettlebell between your feet, hips slightly bent, back flat, one or both hands gripping it.
The movement: Drive an explosive hip extension to pull the kettlebell upward, elbow flaring out, up to chest height.
Breathing: Exhale at the moment of hip extension, inhale as you set the kettlebell back down.

Kettlebell sumo squat

Equipment · halteres

The position: Feet much wider than shoulder-width, toes turned slightly out, kettlebell held with both hands in front of you.
The movement: Squat down tracking your knees over your toes until your thighs are close to horizontal, then drive up through your heels.
Breathing: Inhale on the way down, exhale as you stand back up.

Cable glute kickback

Equipment · salle

The position: Stand facing the low pulley, ankle cuff attached, torso tilted slightly forward, holding the frame.
The movement: Push the leg back and up keeping the knee slightly bent, squeeze the glute at the end, then return without losing tension.
Breathing: Exhale as you push the leg back, inhale as you return.

Cable pull-through

Equipment · salle

The position: Stand facing away from the low pulley, rope between your legs, feet shoulder-width, torso hinged forward.
The movement: Stand tall by driving your hips forward to full extension, without pulling with your arms, which stay passive.
Breathing: Inhale as you hinge forward, exhale as you drive the hips through.

Reverse hyperextension

Equipment · salle

The position: Lie face-down on the hyperextension bench, hips at the edge, legs hanging straight down, hands on the front support.
The movement: Raise your straight legs up until they align with your back, driving with the glutes, without over-arching your lower back.
Breathing: Exhale as you raise the legs, inhale as you lower.

Single-leg glute bridge

Bodyweight

The position: Lie on your back, one foot flat close to your glutes, the other leg extended toward the ceiling.
The movement: Drive through the grounded heel to lift your hips into a line from knee to shoulder, squeeze the glute, without twisting the hips.
Breathing: Exhale as you lift the hips, inhale as you lower.

These sheets describe how a movement is performed, not a treatment. If you are in pain or coming back from an injury, ask a health professional before resuming.