The gluteal muscles are among the most important for creating a powerful, aesthetic physique. They’re also one of the largest muscle groups in the body, making their development key not only for appearance but also for athletic performance and injury prevention.
In this article, we’ll rank the most popular glute exercises based on three scientific criteria:
- Muscle tension (especially in the stretched position)
- Joint comfort and safety
- Progressive overload potential
We’ll divide the glutes into three parts—upper, middle, and lower—and reveal the top exercise for each region. Let’s get started.
🔍 Understanding Glute Anatomy
The glutes consist of three distinct muscles:
- Gluteus Maximus: The largest of the three, responsible for hip extension and external rotation.
- Gluteus Medius: Smaller, but still significant—roughly the size of the delts. Crucial for hip abduction and stabilizing during single-leg movements.
- Gluteus Minimus: The smallest, but still active in stabilization and contributing to upper glute fullness.
Each muscle group can be further divided into upper, middle, and lower regions, each of which responds differently to training angles and loading.
🔝 Tier List Overview
We’ll rank exercises from S Tier (elite) to F Tier (ineffective), based on their scientific merit and real-world performance.
🏋️♂️ Mid-Glute Builders
Barbell Hip Thrust
Tier: High B
Activates all regions of the glutes but primarily targets the mid-glutes via hip extension. Excellent for progressive overload. Downsides include setup complexity and limited stretch.
Machine Hip Thrust (e.g. Nautilus Glute Drive)
Tier: High A
Same benefits as barbell hip thrusts, but more comfortable and stable. Best choice for mid-glute hypertrophy.
Single-Leg Dumbbell Hip Thrust
Tier: A
Adds stability demand, engaging the upper glutes more. Great for fixing asymmetries. Best with moderate reps (12–15).
Glute Bridge
Tier: Low B
Simpler version of the hip thrust with reduced range of motion. Good for beginners.
Frog Pumps
Tier: High C
External rotation shifts focus to upper glutes. Effective for high-rep finishers, but poor for loading and stretch.
🏋️♀️ Glute-Stretching Compound Movements
Barbell Squat
Tier: A
Underrated glute builder. Works all glute regions, especially with deep range and slight forward lean. Not ideal for isolating glutes due to quad involvement.
Smith Machine Squat
Tier: A
Allows better foot placement and removes balance requirements. Great for glute emphasis.
Bulgarian Split Squat
Tier: High A
Provides deep stretch and upper glute activation. Challenging to load and very taxing overall.
❌ Ineffective Glute Exercises
Donkey Kicks & Fire Hydrants
Tier: Low D
Poor tension and progressive overload potential. Useful for warm-up or beginners only.
🍑 Upper Glute Targeting
Cable or Machine Kickbacks
Tier: Low A
Great isolation with diagonal upward-and-outward motion. More stable than expected when bracing.
Step-Ups
Tier: Low A
Emphasize upper glutes with a higher box and glute-focused push-off. Balance handles help.
Machine Hip Abductions (Leaning Forward)
Tier: S
Fantastic isolation of glute medius and minimus. Allows consistent overload.
Top pick for upper glutes.
Cable Hip Abductions
Tier: B
Less stable and harder to load. Still effective with good form.
Lateral Banded Walks
Tier: C
Minimal tension in the stretched position. Useful as activation, not hypertrophy.
🧨 Total Glute Builders (Stretch + Stability)
Walking Lunges
Tier: S
Hits all glute regions, builds balance, and allows deep stretch.
Top overall glute exercise.
Smith Machine Lunges
Tier: High A
Same benefits, but limited by static movement pattern.
Elevated Lunges
Tier: S
Greater range of motion = more glute stimulus.
Curtsy Lunges
Tier: Low B
Good for upper glutes, but limited loading and awkward setup.
🔽 Lower Glute Focus
Conventional Deadlift
Tier: Low B
Excellent for strength and lower glute stretch, but highly fatiguing. Better as a strength tool than hypertrophy.
Sumo Deadlift
Tier: High B
Similar activation, but added emphasis on upper glutes via hip abduction.
Romanian Deadlift (RDL)
Tier: High A
Fantastic for lower glutes and glute–ham tie-in. Great for overload.
Top pick for lower glutes.
🧠 Final Picks
45° Back Extension
Tier: S
Highly underrated. Full hip extension with both stretch and contraction. Rounding upper back can enhance glute targeting.
Cable Pull-Through
Tier: Low B
Good for beginners, but limited loading at advanced levels.
Kettlebell Swings
Tier: Low D
Explosive, not hypertrophic. More conditioning than muscle-building.
🏆 Best of the Best
If we had to choose one glute exercise to rule them all, it would be the Walking Lunge — unmatched in its ability to hit all glute areas, allow overload, and build functional strength.
❌ Bottom of the Barrel
Exercises like Donkey Kicks and Fire Hydrants simply don’t provide enough tension or overload to stimulate serious growth. Use them for warm-ups, not for muscle building.
🥗 Don’t Forget Your Diet
Training is only half the equation. If your nutrition isn’t dialed in, your glute gains will plateau. Prioritize:
- Sufficient protein intake
- Consistent calorie surplus (for growth phases)
- Smart nutrient timing around workouts
Want to take your progress further? Use evidence-based apps or trackers to stay on top of your macronutrients and caloric needs.