The Best & Worst Glute Exercises (According To Science)
Jeff Nippard
Mar 17, 2025 14:58
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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:
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
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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
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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.
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