Beginner Flat Bench Glutes Exercises to Build Strength for Women

9 Beginner Flat Bench Glutes Exercises to Build Strength for Women with ready-made workouts, plus a form guide and video for every exercise.

Ordered by how popular each exercise is in Planfit

Best 9 exercises

• 1

  Barbell Hip Thrust

  It's a workout that can effectively build up your hip muscles!

  AdvancedBarbellsFlat Bench
• 2

  Dumbbell Hip Thrust

  This is one of the best exercises to really work your glutes. Great for building strength and shaping your hips.

  AdvancedDumbbellFlat Bench
• 3

  One Leg Barbell Hipthrust

  You can get intense targeting because you raise one leg and hold it with only one leg!

  AdvancedBarbellsFlat Bench
• 4

  Smith Machine Hip Thrust

  Do hip thrusts with a Smith machine

  AdvancedSmith MachineFlat Bench
• 5

  Band Step Up

  Do step-ups using a band

  BeginnerLoop BandsFlat Bench
• 6

  Dumbbell Step Up

  Step up to the side onto a box, holding dumbbells to build strength in your glutes and the front of your thighs.

  BeginnerDumbbellFlat Bench
• 7

  Dumbbell Step Up

  Step up holding dumbbells

  BeginnerDumbbellFlat Bench
• 8

  Kettlebell Lateral Step Up

  Step up to the side holding a kettlebell.

  BeginnerKettlebellFlat Bench
• 9

  Smith Machine Bulgarian Split Squat

  Work your thighs and glutes with single-leg lower body moves.

  AdvancedSmith MachineFlat Bench