We Tested 17 Glute Exercises, These Are Best For Growth

The Nugget

The hip thrust is an effective glute exercise, but challenges at the bottom position with other exercises can lead to better overall growth. A well-rounded glute workout should include various movements targeting different glute areas.

Make it stick

🍑 The hip thrust leads to the highest glute activation but is best combined with other exercises for growth.
🏋️‍♂️ Lower body presses (like squats and lunges) and deadlifts are key for targeting the lower glutes.
🎯 Unique lunges that involve a slight foot position tweak effectively hit both the upper glutes and glute medius.
🚀 A well-structured workout includes starting with tough exercises for lower glute activation followed by hip thrusts and then upper glute exercises.

Lower Body Presses: Barbell squats, step-ups, Bulgarian split squats, and various lunges effectively target lower glutes when performed with proper form.
Deadlifts: Both conventional and Romanian deadlifts rank high for lower glute activation.

Cable Kickbacks: Angled version (30 degrees) performs better for upper glutes and glute medius.
Banded Abductions: Seated and standing variations effectively train the upper glutes.
Unique Lunges: A modified lunge can activate both upper glutes and glute medius effectively.

Start with hip extension dominant exercises for lower glutes to maximize growth.
Follow up with hip thrusts for added overall glute development.
Incorporate 1-2 upper glute exercises, adjusting based on personal priority.

"More activation doesn't always mean more growth."
"Exercises that challenge muscles at the bottom position tend to be better for growth."
"The best glute exercises for women will also be the best for men."
"A well-rounded glute workout includes various movements targeting different glute areas."
"You can check out more techniques in my past glute video linked below."

This summary contains AI-generated information and may have important inaccuracies or omissions.