The Best & Worst Glute Exercises (According To Science)

Building strong, well-developed glutes isn't just about aesthetics—it's essential for athletic performance, injury prevention, and overall lower-body strength. However, not all glute exercises are created equal. Some are backed by science for maximizing muscle activation, while others fall short or even increase injury risk.

In this post, we'll break down the best and worst glute exercises based on electromyography (EMG) studies, biomechanics, and expert recommendations. Whether you're looking to grow your glutes, improve strength, or avoid wasted effort, this post will help you optimize your workouts.

Why Glute Strength Matters

Before diving into the exercises, let's understand why glute training is so important:

• Improved Athletic Performance: Strong glutes enhance power in running, jumping, and explosive movements.

• Reduced Injury Risk: Weak glutes contribute to lower back pain, knee instability, and poor posture.

• Better Aesthetics: Well-developed glutes create a balanced, strong physique.

• Enhanced Functional Movement: The glutes play a key role in daily activities like walking, climbing stairs, and lifting objects.

Now, let's explore the best (and worst) exercises for glute growth.

The Best Glute Exercises (Science-Backed)

✅ Hip Thrusts

EMG studies consistently show that hip thrusts activate the glutes more than squats or deadlifts. The movement isolates the glutes while minimizing quad and hamstring involvement.

• Sit on the ground with your upper back against a bench, feet flat, and knees bent.

• Drive through your heels to lift your hips until your body forms a straight line.

• Squeeze your glutes at the top before lowering with control.

✅ Bulgarian Split Squats

This unilateral exercise increases glute activation while improving balance and addressing muscle imbalances.

• Stand a few feet in front of a bench, resting one foot behind you.

• Lower your back knee toward the ground while keeping your front knee aligned with your toes.

• Push through your front heel to return to the start.

✅ Romanian Deadlifts (RDLs)

RDLs target the glutes and hamstrings through a deep stretch, promoting muscle growth.

How to do it:

• Hold a barbell or dumbbells in front of your thighs.

• Hinge at the hips while keeping a slight bend in the knees.

• Lower the weight until you feel a stretch in your hamstrings, then drive your hips forward to stand.

✅ Step-Ups

Step-ups mimic real-world movement patterns while heavily engaging the glutes.

• Stand in front of a bench or box.

• Step up with one foot, driving through your heel to lift your body up.

• Lower with control and repeat.

✅ Cable Kickbacks

This isolation exercise directly targets the gluteus maximus with constant tension.

• Attach an ankle strap to a cable machine.

• Kick your leg back while keeping your torso stable.

• Squeeze at the top before returning slowly.

The Worst Glute Exercises (Ineffective or Risky)

Not all exercises marketed for glutes deliver results—some are either inefficient or increase injury risk.

❌ Smith Machine Squats

Why it's bad: The fixed bar path limits natural movement, reducing glute activation and increasing shear force on the knees and lower back.

❌ Seated Abductor Machine

Why it's bad: While it targets the gluteus medius, the movement is often performed with poor form and minimal muscle engagement.

❌ Back Extensions (With Poor Form)

Why it's bad: If performed with excessive spinal flexion or momentum, this exercise shifts focus away from the glutes and onto the lower back.

❌ Leg Press (With High Foot Placement)

Why it's bad: Placing feet too high shifts emphasis to the hamstrings and reduces glute activation.

❌ Donkey Kicks (With Poor Control)

Why it's bad: When done with momentum instead of muscle contraction, donkey kicks become ineffective for glute growth.

How to Structure Your Glute Workout

For optimal glute development, follow these principles:

• Progressive Overload: Gradually increase weight or reps over time.

• Full Range of Motion: Train glutes through their complete stretch and contraction.

• Mind-Muscle Connection: Focus on squeezing the glutes during each rep.

• Frequency: Train glutes 2-3 times per week for growth.

Sample Glute Workout:

1. Hip Thrusts – 4 sets x 8-12 reps

2. Bulgarian Split Squats – 3 sets x 10 reps per leg

3. Romanian Deadlifts – 3 sets x 8-10 reps

4. Cable Kickbacks – 3 sets x 12-15 reps per leg

Final Thoughts

Not all glute exercises are equally effective—some are backed by science, while others are overhyped or risky. By focusing on hip thrusts, Bulgarian split squats, RDLs, step-ups, and cable kickbacks, you'll maximize glute activation and growth. Avoid Smith machine squats, seated abductor machines, and uncontrolled donkey kicks to prevent wasted effort and potential injury.

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At Revolution Fitness, our expert coaches offer online personal training and 1-on-1 coaching to create customized plans tailored to your goals. We also provide nutrition and supplement guidance to help you maximize your results.

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