The Best & Worst Glute Exercises (According To Science)

Video Description

Download MacroFactor 2 weeks free: https://bit.ly/jeffmacrofactor (Use code JEFF) Need help with your training too? Take my free training program quiz: https://jeffnippard.com/pages/quiz (figure out which program is best for you) ------------------------------- 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/publication/378797420 https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1279170/full https://pubmed.ncbi.nlm.nih.gov/26214739/ https://journals.lww.com/nsca-jscr/fulltext/2018/03000/gluteus_maximus_and_hamstring_activation_during.2.aspx https://journals.lww.com/nsca-jscr/fulltext/2019/10000/comparison_between_back_squat,_romanian_deadlift,.1.aspx Hip Thrusts vs Back Squat https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1279170/full Training Glutes in the Stretched Position https://pubmed.ncbi.nlm.nih.gov/31230110/ Sumo vs Conventional Deadlift https://journals.lww.com/acsm-msse/fulltext/2002/04000/an_electromyographic_analysis_of_sumo_and.19.aspx ------------------------------- Written by Jeff Nippard Filmed by Cam Cline https://www.instagram.com/cameronncline/ Edited by Rickie Ho, Sam Ding, Jeff Nippard (https://twitter.com/coldgamerick) Graphics by Sam Ding & Rickie Ho Music Arranged by Jeff Nippard Music sourced from Epidemic Sound ------------------------------- 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). ------------------------------- 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.