reckonerGlutes
38 movements Reckoner can prescribe for the glutes, across barbell, dumbbells, machines and cables and bodyweight. Every one carries the cue the watch shows you mid set.
One of the 38 has a full page so far. The rest carry the library's own cue while they are written up.
45 Degree Back Extension
Squeeze up with the glutes, stop level.
Bodyweight
Barbell back squat
Brace the belly, knees track the toes.
Barbell
Barbell Front Squat
Elbows high, keep the chest tall.
Barbell
Barbell Hip Thrust
Tuck the chin, squeeze glutes at the top.
Barbell
Bird Dog
Reach long, keep the hips square.
Bodyweight
Bodyweight Reverse Lunge
Step back, drop the back knee down.
Bodyweight
Bodyweight Squat
Sit back, keep the heels down.
Bodyweight
Box Squat
Sit back to touch, stay tight on the box.
Barbell
Cable Glute Kickback
Squeeze the glute, don't arch the back.
Machines and cables
Cable Pull-through
Hinge at the hips, squeeze glutes to stand.
Machines and cables
Conventional Deadlift
Flat back, take the slack out first.
Barbell
Dumbbell Reverse Lunge
Step back, drop the back knee down.
Dumbbells
Dumbbell Romanian Deadlift
Hinge to the hamstring stretch, no further.
Dumbbells
Dumbbell Split Squat
Drop straight down, front heel planted.
Dumbbells
Dumbbell Step-up
Push through the top foot to stand.
Dumbbells
Glute Bridge
Drive through the heels, squeeze glutes.
Bodyweight
Glute Bridge Hold
Hold the top, glutes tight, ribs down.
Bodyweight
Goblet Squat
Elbows inside the knees at the bottom.
Dumbbells
Good Morning
Soft knees, hinge with a flat back.
Barbell
Leg Press
Stop before the hips round off the pad.
Machines and cables
Machine Hip Abduction
Push the knees out slowly, sit tall.
Machines and cables
Machine Hip Thrust
Squeeze the glutes, ribs stay down.
Machines and cables
Rear-foot-elevated Split Squat
Drop straight down over the front foot.
Dumbbells
Romanian Deadlift
Hinge to the hamstring stretch, no further.
Barbell
Shin-height Step-up
Step onto something no higher than mid shin.
Bodyweight
Side-lying Hip Abduction
Lift with the heel, don't roll back.
Bodyweight
Single-leg Glute Bridge
Hips level, drive through the heel.
Bodyweight
Single-leg Romanian Deadlift
Keep the hips square as you hinge.
Bodyweight
Sit-to-stand Squat
Sit to the seat, stand up. No lower.
Bodyweight
Sled Push
Stay low, drive through the legs.
Machines and cables
Sliding Leg Curl
Heels slide out. Hips stay up.
Bodyweight
Smith Machine Squat
Brace the belly, knees track the toes.
Machines and cables
Sumo Deadlift
Flat back, knees out over the toes.
Barbell
Trap Bar Deadlift
Flat back, push the floor away.
Barbell
Vest Reverse Lunge
Step back, drop the back knee down.
Bodyweight
Vest Squat
Sit back, keep the heels down.
Bodyweight
Vest Step-up
Push through the top foot to stand.
Bodyweight
Walking Lunge
Drop the back knee, front shin tall.
Dumbbells