The Best Glute Exercises
August 1, 2020
We love scientific evidence to guide what we do. This great study reviewed the best exercises for glute activation. The researchers ranked these glute exercises based on EMG studies. EMG is a technique that measures how much electrical stimulation travels to a muscle from the nerves. So if more electrical stimulation travels to the muscles, this muscle is working harder. What do you think they found?
All of these exercises use the glutes, but the booty was especially active in the exercises at the top of the list. We grouped the glute exercises into clusters based on similar movements.
Based on the information in the study, here is the list of the Top 5 Exercises for Building Your Glutes!
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1. Step-Up - Standard, Lateral, Diagonal, and Crossover
Do you want to build your glutes? Step ups for the win! Here is the step up and its varieties that are shown to be the best exercises for glute activation.
Simplicity is king. Find something heavy. Pick it up. Step onto an elevated surface.
2. Hip Thrust - Rotation, Traditional, and American
These 3 variations of the barbell hip thrust are ranked in order of glute activation.
3. Split Squat - Traditional, In-line, and Standard
These exercises are often confused and the names used interchangeably, but there is a difference between the split squat and a lunge. In a split squat, both feet remain in contact with the ground at all times. While in the lunge (and all of its variations), one of the feet is moving.
Despite the difference in movement and name, the exercises demonstrate VERY similar glute activation. This is because all 3 rely primarily on the front leg. During any single leg activity, the glute not only needs to provide power, but also stability.
4. Deadlift - Traditional, Stiff Leg, and Sumo
The deadlift and its variations take 4th place in the list of the best exercises for gluteus maximus activation. We were pretty surprised to see twice of the cornerstones of lifting, the deadlift and the squat, come in 4th and 5th respectively. According to the study, the sumo deadlift has less glute activation than the traditional and stiff leg deadlifts. This is because the wider stance position puts the glutes at less of a mechanical advantage to provide strength during the lift.
5. Squat - Front, Overhead, Partial, and Full
We were surprised to see the squat and its variations at the bottom of this list. However, this does not mean that the glutes are not used during the squat. (Anyone that has squatted near their 1RM can testify to this.) But it does mean that the glute is not as active as it is during other exercises because, during the squat, the glute max has a lot of help from the quads and hamstrings.
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