Finding the best glute exercises can be challenging, given the sheer number of options available. To demystify the process, Popular Youtuber Jeremy Ethier tested 17 of the most popular glute exercises on four subjects, both male and female, to identify which ones are best for building a powerful, well-rounded butt.
To ensure the accuracy of their findings, they used Betty, a $12,000 EMG machine, which measures muscle activation. By analyzing the data, they aim to create a simple, effective glute workout that guarantees to transform your butt.
Methodology
They used Betty, a $12,000 EMG machine, to measure muscle activation in various parts of the glutes. Biomechanics expert Coach Casim guided them through the process, ensuring accurate sensor placement and measurement techniques.
Sensor Placement:
Lower glute
Upper glute
Glute medius (located on the upper side of the butt)
They ensured that the sensors adhered properly by having each subject prepare their skin, which included smoothing and removing any hair from the area.
Variables Controlled:
Weight: Before testing, we spent a day in the gym to determine appropriate weights for each exercise, ensuring they were equally challenging.
Maximum Voluntary Contraction (MVC): They measured the maximum activation each subject’s glute muscles could reach to accurately compare exercises.
With these preparations complete, They were ready to test the 17 glute exercises. Each exercise was performed for one set with a five-minute break between sets to ensure accurate readings.
Results Overview
Their testing revealed that the hip thrust led to the highest muscle activation in both the lower and upper glutes among all the exercises. Despite its popularity and high activation, other exercises might be more effective for overall glute growth.
It’s crucial to understand that high activation doesn’t always translate to better muscle growth. Recent research indicates that exercises challenging muscles in their fully stretched position are often superior for growth.
Thus, while hip thrusts are excellent for glute engagement, they shouldn’t be the only exercise in your routine.
The data also showed that different exercises target various parts of the glutes, emphasizing the need for a balanced workout.
Best Lower Glute Exercises
Barbell Squats
How to Do It:
Stand with feet shoulder-width apart, barbell on your upper back.
Lower your body by bending your knees and hips, keeping your back straight.
Push through your heels to return to the starting position.
Unique Targeting: Engages the glutes throughout the entire movement, particularly when driving up from the squat.
Step-Ups
How to Do It:
Stand facing a bench or step, holding dumbbells by your sides.
Step onto the bench with one foot, driving through your heel to lift your body up.
Step back down with the same foot and repeat on the other side.
Unique Targeting: Emphasizes glute engagement as you push through the heel to lift your body weight.
Lunges
How to Do It:
Stand with feet together, holding dumbbells by your sides.
Step forward with one leg and lower your body until both knees are at 90-degree angles.
Push through your front heel to return to the starting position.
Unique Targeting: Stretches and activates the glutes more than regular lunges, especially with a forward lean.
Bulgarian Split Squats
How to Do It:
Stand lunge-length in front of a bench, back foot resting on the bench.
Lower your body until your front thigh is parallel to the ground.
Push through your front heel to return to the starting position.
Unique Targeting: Intensely targets the lower glutes by maintaining balance and driving through the front heel.
Reverse Lunges
How to Do It:
Stand with feet together, holding dumbbells.
Step back with one leg and lower your body until both knees are at 90-degree angles.
Push through the front heel to return to the starting position.
Unique Targeting: Focuses on the lower glutes by increasing the stretch at the bottom position.
Front Foot Elevated Reverse Lunges
How to Do It:
Stand with your front foot on a low step, holding dumbbells.
Step back with the other leg and lower your body until both knees are bent at 90 degrees.
Push through the front heel to return to the starting position.
Unique Targeting: Enhances glute stretch and activation by increasing the range of motion.
Deadlifts
How to Do It:
Stand with feet hip-width apart, barbell over mid-foot.
Hinge at the hips and lower the barbell, keeping your back straight.
Lift the bar by driving through your heels and extending your hips.
Unique Targeting: Works the glutes significantly by engaging them in the hip extension and lockout phase.
Romanian Deadlifts
How to Do It:
Stand with feet hip-width apart, holding a barbell.
Hinge at the hips, lowering the bar while keeping your legs slightly bent.
Lift the bar by driving through your heels and extending your hips.
Unique Targeting: Targets the glutes more by focusing on the hip hinge and stretch at the bottom.
Best Upper and Side Glute Exercises
Cable Kickbacks
How to Do It:
Attach an ankle strap to a low cable pulley.
Stand facing the machine, attach the strap to one ankle.
Kick your leg straight back or at a 30-degree angle, squeezing your glutes.
Unique Targeting: Better targets the upper glutes and glute medius with the angled version.
Seated Band Abductions
How to Do It:
Sit on a bench with a resistance band around your thighs.
Push your knees outward against the band.
Return to the starting position and repeat.
Unique Targeting: Directly engages the upper glutes and glute medius by working on abduction.
Standing Band Abductions
How to Do It:
Stand with a resistance band around your thighs.
Push one leg out to the side, keeping your body stable.
Return to the starting position and repeat with the other leg.
Unique Targeting: Focuses on the glute medius and upper glutes by resisting the band’s tension.
Machine Abductions
How to Do It:
Sit on the abduction machine, feet on the footrests.
Push your legs outward against the resistance.
Return to the starting position and repeat.
Unique Targeting: Isolates and strengthens the upper glutes and glute medius effectively.
Curtsy Lunges
How to Do It:
Stand with feet hip-width apart, holding dumbbells.
Step one leg behind and across the other, lowering your body.
Push through the front heel to return to the starting position.
Unique Targeting: Engages the upper glutes and glute medius by adding a lateral component.
Side-Lying Hip Abductions
How to Do It:
Lie on your side with a resistance band around your thighs.
Lift your top leg as high as possible, squeezing your glutes.
Lower and repeat before switching sides.
Unique Targeting: Targets the glute medius by isolating the abduction movement.
Hip Thrusts
How to Do It:
Sit on the ground with your upper back against a bench, barbell over your hips.
Thrust your hips upward, squeezing your glutes at the top.
Lower your hips back to the starting position.
Unique Targeting: Leads to high activation in both the lower and upper glutes, especially at the top position.
Glute Bridges
How to Do It:
Lie on your back with knees bent, feet flat on the floor.
Lift your hips by squeezing your glutes.
Lower your hips back to the starting position and repeat.
Unique Targeting: Works the glutes effectively by focusing on the contraction at the top.
Creating a Balanced Glute Workout
Combining the best glute exercises into a well-rounded workout ensures all parts of the glutes are targeted effectively. Here’s a step-by-step guide to structuring your glute workout for optimal results.
Step 1: Start with Hip Extension Dominant Exercises
These exercises are the most challenging and crucial for growth, so perform them when you are fresh.
Example: Bulgarian Split Squat
How to Do It:
Stand lunge-length in front of a bench, back foot resting on the bench.
Lower your body until your front thigh is parallel to the ground.
Push through your front heel to return to the starting position.
Unique Targeting: Intensely targets the lower glutes by maintaining balance and driving through the front heel.
Step 2: Follow with Hip Thrusts
Hip thrusts provide excellent overall glute engagement and are less tiring on the body.
Example: Hip Thrusts
How to Do It:
Sit on the ground with your upper back against a bench, barbell over your hips.
Thrust your hips upward, squeezing your glutes at the top.
Lower your hips back to the starting position.
Unique Targeting: Leads to high activation in both the lower and upper glutes, especially at the top position.
Step 3: Add Upper Glute Exercises
Choose one to two exercises from the upper glutes list, depending on your focus.
Example: Cable Kickbacks (Leg Angled Out)
How to Do It:
Attach an ankle strap to a low cable pulley.
Stand facing the machine, attach the strap to one ankle.
Kick your leg out at a 30-degree angle, squeezing your glutes.
Unique Targeting: Better targets the upper glutes and glute medius with the angled version.
Example: Seated Machine Hip Abductions
How to Do It:
Sit on the abduction machine, feet on the footrests.
Push your legs outward against the resistance.
Return to the starting position and repeat.
Unique Targeting: Isolates and strengthens the upper glutes and glute medius effectively.
Sample Glute Workout
Bulgarian Split Squat: 3 sets of 8-12 reps per leg
Hip Thrusts: 3 sets of 10-15 reps
Cable Kickbacks (Leg Angled Out): 3 sets of 12-15 reps per leg
Seated Machine Hip Abductions: 3 sets of 15-20 reps
This structure ensures that each part of the glutes is adequately targeted, promoting balanced growth and strength.
Conclusion
Through our extensive testing of 17 popular glute exercises using an EMG machine, we’ve identified the most effective movements for targeting different parts of the glutes. While hip thrusts showed the highest activation, incorporating a variety of exercises ensures a well-rounded development of the glutes.
By following the structured workout provided, you can maximize your glute growth and achieve a powerful, well-rounded butt. Remember, consistency and proper form are key to seeing results.