The Best & Worst Glute Exercises (According To Science)

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Ranking 25 glute exercises on a tier list based on the latest science. This is how you should interpret my tier list:

All exercises are ranked based on muscle building potential.

S tier - My favorite. Do them if you can.
A tier - Strongly recommend.
B tier - I still do these in certain contexts. There may be better options.
C tier - There are better options for most people. Can still have value in some contexts.
D tier - Probably not a great option for most people.
F tier - Generally not recommended.

Timestamps:

0:00 - Glute anatomy and ranking criteria
2:06 - Barbell Hip Thrust
3:51 - Machine Hip Thrust
4:21 - Single-Leg Dumbbell Hip Thrust
4:43 - Glute Bridge
5:01 - Frog Pumps
5:25 - Barbell Back Squat
6:08 - Smith Machine Squat
6:16 - Bulgarian Split Squat
6:52 - Donkey Kicks
7:11 - Fire Hydrants
7:23 - Kickback
7:55 - Step Ups
8:20 - Machine Hip Abduction
9:03 - Cable Hip Abduction
9:11 - Lateral Banded Walk
9:25 - Walking Lunge
10:12 - Smith Machine Lunge
10:23 - Smith Machine Lunge (Front Foot Elevated)
10:30 - Curtsy Lunge
10:51 - Deadlift
11:20 - Sumo Deadlift
11:41 - Romanian Deadlift
12:08 - 45-Degree Back Extension
12:33 - Cable Pull Through
12:45 - Kettlebell Swing

References

Hip Thrust Studies
https://www.researchgate.net/publicat...
https://www.frontiersin.org/journals/...
https://pubmed.ncbi.nlm.nih.gov/26214...
https://journals.lww.com/nsca-jscr/fu...
https://journals.lww.com/nsca-jscr/fu...

Hip Thrusts vs Back Squat
https://www.frontiersin.org/journals/...

Training Glutes in the Stretched Position
https://pubmed.ncbi.nlm.nih.gov/31230...

Sumo vs Conventional Deadlift
https://journals.lww.com/acsm-msse/fu...

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Written by Jeff Nippard
Filmed by Cam Cline   / cameronncline  
Edited by Rickie Ho, Sam Ding, Jeff Nippard (  / coldgamerick  )
Graphics by Sam Ding & Rickie Ho
Music Arranged by Jeff Nippard
Music sourced from Epidemic Sound

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.