Glutes and Hamstrings Exercises: Dumbbell, Kettlebell, Band and Bodyweight

Glutes and Hamstrings exercises across dumbbells, kettlebells, bands and bodyweight. Pick one or two from different movement patterns rather than several that do the same job.

Exercise	Equipment	Pattern	Mechanics	Level
Dumbbell Hip Thrust	Dumbbell	Hip extension	Compound	Beginner
Dumbbell Romanian Deadlift	Dumbbell	Hip hinge	Compound	Intermediate
Kettlebell Deadlift	Kettlebell	Hip hinge	Compound	Beginner
Kettlebell Swing	Kettlebell	Ballistic hip hinge	Compound	Intermediate
Single-Leg Kettlebell Deadlift	Kettlebell	Single-leg hinge	Compound	Intermediate
Banded Clamshell	Resistance band	Hip external rotation	Isolation	Beginner
Banded Glute Bridge	Resistance band	Hip extension	Compound	Beginner
Banded Glute Kickback	Resistance band	Hip extension	Isolation	Beginner
Banded Lateral Walk	Resistance band	Hip abduction (walking)	Isolation	Beginner
Resistance Band Deadlift	Resistance band	Hip hinge	Compound	Beginner
Resistance Band Good Morning	Resistance band	Hip hinge	Compound	Beginner
Bodyweight Hip Thrust	Bodyweight	Hip extension	Compound	Beginner
Glute Bridge	Bodyweight	Hip extension	Compound	Beginner
Single-Leg Glute Bridge	Bodyweight	Hip extension	Compound	Intermediate

Back to the full exercise directory.

Compiled by the Unite Journal Crew. Last checked October 2026.