Summary of "The Best & Worst Glute Exercises (According To Science)"

Key Wellness & Productivity Tips for Glute Training (According to Science)

The glutes consist of three muscles:
- Gluteus Maximus (largest, hip extension and external rotation)
- Gluteus Medius (important for hip abduction and stabilization)
- Gluteus Minimus (smallest, also stabilizes and adds upper glute size)
Glutes can be targeted in upper, middle, and lower portions.
Effective glute exercises should:
- Provide high tension, especially in the stretched position.
- Feel comfortable without causing knee, hip, or low back pain.
- Allow progressive overload to continue muscle growth.

Walking Lunges (S+ Tier)
- Targets entire glutes with a deep stretch.
- Emphasize longer strides and slight forward lean (~30°) for max glute activation.
- Moving through space is motivating and effective.
Machine Hip Thrust (High A Tier)
- Comfortable belt, stable, easy to focus on glutes.
- Great for middle glutes.
Barbell Hip Thrust (High B Tier)
- Activates all glute regions, mainly middle.
- Allows progressive overload.
- Can cause hip pinching; use padding or proper bar placement.
Bulgarian Split Squat (High A Tier)
- Deeper stretch than squats, activates upper and middle glutes.
- Lean forward and place front foot further for more glute focus.
Romanian Deadlift (High A Tier)
- Excellent for lower glutes and hamstrings.
- Allows progressive overload.
45° Back Extension (S Tier)
- Works glutes in both stretched and shortened positions.
- Overload by adding reps or weight.
- Rounding upper back can improve glute engagement.
Machine Hip Abductions (S Tier)
- Targets glute medius and minimus effectively.
- Leaning forward 30° increases stretch and engagement.
- Can be progressively overloaded with added weight.

Single Leg Dumbbell Hip Thrust (A Tier)
- Adds emphasis on upper glutes due to stabilization.
- Use lighter weight, focus on control and 12-15 reps.
Step Ups (Low A Tier)
- Good stretch and activation of upper glutes.
- Use a box at or above knee height.
Cable Hip Abductions (B Tier)
- Similar to machine abductions but less stable and harder to overload.
Smith Machine Squat (A Tier)
- Feet placed forward for more glute focus.
- Stable, less balance required.
Squats (A Tier)
- Effective overall glute builder.
- Deeper squats (below parallel) improve glute activation.
- Can be made more glute dominant by bar placement and forward lean.

Donkey Kicks & Fire Hydrants (Low D Tier)
- Low tension, hard to overload.
- Useful as warm-up or activation drills.
Lateral Banded Walks (C Tier)
- Good for glute medius activation and warm-up.
- Low resistance limits hypertrophy potential.
Cable Pull Throughs (Low B Tier)
- Good for beginners.
- Limited by how much weight can be comfortably held.
Kettlebell Swings (Low D Tier)
- Good for cardio and explosive power.
- Insufficient tension for hypertrophy.

Combine exercises that target glutes in both stretched (e.g., squats, lunges) and shortened (e.g., hip thrusts) positions for optimal growth.
Focus on progressive overload by gradually increasing weight or reps.
Prioritize comfort and avoid pain during exercises.
Include single-leg movements to correct muscle imbalances and activate stabilizers.
Dial in nutrition with adequate calories and protein to support muscle growth.