{"id":102379,"date":"2025-08-30T04:14:10","date_gmt":"2025-08-30T04:14:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/102379\/"},"modified":"2025-08-30T04:14:10","modified_gmt":"2025-08-30T04:14:10","slug":"a-fitness-expert-ranks-every-glute-exercise-according-to-science-the-best-one-isnt-what-you-think","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/102379\/","title":{"rendered":"A fitness expert ranks every glute exercise according to science \u2013 the best one isn\u2019t what you think"},"content":{"rendered":"

The glutes never really received the attention they deserved during lower-body training days, with the quads, hamstrings, and calves often stealing the show. However, in recent years, glute training has stepped into the spotlight (and rightly so). But, are you training them effectively? Exercise researcher and YouTuber, Jeff Nippard, has ranked the best to worst glute-growing exercises in a recent YouTube video<\/a>.<\/p>\n

\u201cThe glutes are one of the single most important muscles for building an impressive physique,\u201d he says. Often referred to as the \u2018powerhouse of the lower body\u2019, the glutes are responsible for helping us lift, run, walk, and stabilise the pelvis and upper body.<\/p>\n

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In total, Nippard ranks 25 glute exercises across six tiers \u2013 \u2018S\u2019 being the best (aka \u2018Super\u2019) and \u2018F\u2019 being the worst (aka \u2018Fail\u2019) \u2013 with A, B, C and D falling in between.<\/p>\n

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Coming in as the \u2018worst\u2019 exercises are donkey kicks, fire hydrants and then kettlebell swings. Why? You can\u2019t progressively overload these as well as you can with other glute exercises and, while Nippard does add that kettlebell swings can deliver a great cardio boost and improve glute power, they\u2019re not ideal for hypertrophy.<\/p>\n

You may be wondering where hip thrusts sit<\/a>, as they\u2019re undoubtedly one of the most popular glute exercises all over social media. Surprisingly, not first. For Nippard, these sit in high B tier \u2013 they hit all three glute muscles, but it\u2019s not the easiest to load up (if you\u2019re using lots of plates) and can be uncomfortable. A hip thrust machine, on the other hand, sits in high A tier, as it can eliminate these issues.<\/p>\n

Barbell back squats<\/a>, Bulgarian split squats and single-leg dumbbell hip thrusts also come into A tier, which probably leaves you wondering, what\u2019s the best overall glute exercise then?<\/p>\n

For Nippard, it\u2019s the walking dumbbell lunge. \u201cLunges will hit the entire glute. You\u2019ll get the upper glutes because of the glute medius activation due ot the stabilisation demands, you\u2019ll get the mid glutes from the hip extension, and the lower glute area from the deep stretch as you lunge.\u201d He also adds that you can enhance this stretch by taking longer strides.<\/p>\n

Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts<\/p>\n

The other good news that lunges are the best glute grower? They don’t require barbells or heavy weight plates, which means you can grow your glutes at home. Master the movement first with just your bodyweight, then add in a pair of dumbbells<\/a> to ramp up the intensity.<\/p>\n

The Best & Worst Glute Exercises (According To Science) – YouTube
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Watch On <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"The glutes never really received the attention they deserved during lower-body training days, with the quads, hamstrings, and…\n","protected":false},"author":2,"featured_media":102380,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[6647,102,56,54,55],"class_list":{"0":"post-102379","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-uk","11":"tag-united-kingdom","12":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/102379","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=102379"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/102379\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/102380"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=102379"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=102379"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=102379"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}