Glutes are the largest muscle group in your body. They drive hip extension in squats, lunges, and bridges. Strong glutes support your lower back, improve posture, and generate serious power. Calisthenics builds them through deep squats, single-leg work, and glute bridges. Neglect them, and your legs stay weak. Train them with full range of motion and control. They respond to tension and volume.
Bodyweight Exercise Collection
Burpee with Tuck Jump
The burpee with tuck jump adds a tuck jump at the top, building explosive power and conditioning.
Arch Body Hold
The arch body hold builds spinal extension strength in the lower back, glutes, and hamstrings.
Superman
The Superman exercise builds strength in the lower back, glutes, and hamstrings by lifting the arms and legs off the floor.
Single-Leg Box Squat
The single-leg box squat builds unilateral leg strength and control by pausing on a box before standing up.
Walking Lunge
The walking lunge builds dynamic leg strength, balance, and coordination by stepping forward into a lunge and alternating legs.
Jump Squat
The jump squat adds an explosive vertical jump to the squat pattern, building power and athleticism.
Negative Pistol Squat
The negative pistol squat focuses on the eccentric phase, lowering slowly on one leg to build strength for the full pistol squat.
Box Pistol Squat
La sentadilla pistola a caja construye fuerza unilateral de piernas y estabilidad al hacer pausa en una caja en la parte inferior.
Dragon Flag
The Dragon Flag is a straight-body dynamic core exercise where the body is held rigid and lowered from a vertical position.
Tuck Dragon Flag
The Tuck Dragon Flag is the first step toward the full Dragon Flag, building core strength with a reduced lever arm.
Pistol Squat
The pistol squat is the ultimate single-leg squat, requiring strength, balance, and mobility in the quads, glutes, and core.
Assisted Pistol Squat
The assisted pistol squat builds the strength and balance needed for full pistol squats by using a support or counterweight.
Shrimp Squat
The shrimp squat is an advanced unilateral leg exercise that builds balance, strength, and mobility.
Bulgarian Split Squat
The Bulgarian split squat is a challenging unilateral leg exercise that builds strength and balance in the quads and glutes.
Static Lunge
The static lunge is a unilateral leg exercise that builds strength and stability in the quads, glutes, and hamstrings.
Deep Squat
The deep squat is a foundational lower body exercise that builds strength and mobility in the quads, glutes, and core.
Assisted Lunge
The assisted lunge builds unilateral leg strength and balance by providing support during the lunge pattern.
Assisted Squat
The assisted squat builds squat mechanics and leg strength by providing support through a TRX, band, or door frame.
Single-Leg Glute Bridge
The single-leg glute bridge is a unilateral progression of the glute bridge, building strength and balance in each leg individually.
Glute Bridge
The glute bridge activates and strengthens the glutes and hamstrings by lifting the hips from a supine position.
Plank
The plank is an isometric core exercise that builds endurance and stability in the abdominals, back, and shoulders.