The Best & Worst Glute Exercises (Ranked Using Science)
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Date: 2025-03-21
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Comments and reviews: 20
JeffNippard
Hey guys! The tier list series has been a bit more controversial than others, so I figured I’d preemptively try to answer a few questions here. It’s hard to include all the nuance I’d like to in these videos and still keep them a reasonable length, so here you go!
Q: Some of these rankings are just your opinion, right Are they really based on science
A: Sure my rankings are a combination of science, experience and opinion. There isn’t direct science on most of these exercises, so I have to make inferences based on indirect evidence.
Q: How is the Nautilis Glute Drive/ Hip Thrust Machine only in A tier yet it’s the best for the mid-glutes (behind door #1)
A: I put it in high A tier meaning it’s an exercise I very strongly recommend (and I do it every week myself. I marked it down half a point for not getting a deep stretch. This is because there is research suggesting the glutes respond well to longer muscle lengths (albeit mixed. I still think from a practical programming standpoint this isn’t a dealbreaker though, since you’ll be combining exercises anyway. And the real reason it’s my best for the mid glutes is you can progressively overload hip extension SOOOO effectively.
Q: How is the walking lunge S tier yet it wasn’t behind any of the 3 doors
A: The three doors reveal exercises that are really good at targeting a specific aspect of the glutes (upper, mid, lower. The walking lunge will hit the entire glute very effectively. If I personally had to pick just one exercise to keep, I think that’d be it.
Q: Why is the 45-degree back extension in S tier, yet it wasn’t behind any of the three doors
A: Same as above. The 45-degree back extension will hit the entire glutes. I would say it’s low S tier since it isn’t quite as conducive to progressive overload, but this concern basically goes away once you combine exercises anyway. I usually do these for higher reps and to isolate the glutes without involving the quads.
Q: You say the Bulgarian Split Squat can be difficult to overload, especially if you do it with dumbbells, yet you put the Dumbbell Walking Lunge in S tier
A: The Bulgarian Split Squat was still high A tier. It’s amazing. With walking lunges, I find I’m able to progressively overload better by adding an extra step or two each week. The fact that you’re moving through space makes it more motivating to overload via reps compared to Bulgarians where you’re fixed in space and feel like death when you add reps.
I have no idea if any of you thought of those questions, but after rewatching, those were a few things that came to mind that I thought could be confusing. Hope it helps! Peace!
reply
Hey guys! The tier list series has been a bit more controversial than others, so I figured I’d preemptively try to answer a few questions here. It’s hard to include all the nuance I’d like to in these videos and still keep them a reasonable length, so here you go!
Q: Some of these rankings are just your opinion, right Are they really based on science
A: Sure my rankings are a combination of science, experience and opinion. There isn’t direct science on most of these exercises, so I have to make inferences based on indirect evidence.
Q: How is the Nautilis Glute Drive/ Hip Thrust Machine only in A tier yet it’s the best for the mid-glutes (behind door #1)
A: I put it in high A tier meaning it’s an exercise I very strongly recommend (and I do it every week myself. I marked it down half a point for not getting a deep stretch. This is because there is research suggesting the glutes respond well to longer muscle lengths (albeit mixed. I still think from a practical programming standpoint this isn’t a dealbreaker though, since you’ll be combining exercises anyway. And the real reason it’s my best for the mid glutes is you can progressively overload hip extension SOOOO effectively.
Q: How is the walking lunge S tier yet it wasn’t behind any of the 3 doors
A: The three doors reveal exercises that are really good at targeting a specific aspect of the glutes (upper, mid, lower. The walking lunge will hit the entire glute very effectively. If I personally had to pick just one exercise to keep, I think that’d be it.
Q: Why is the 45-degree back extension in S tier, yet it wasn’t behind any of the three doors
A: Same as above. The 45-degree back extension will hit the entire glutes. I would say it’s low S tier since it isn’t quite as conducive to progressive overload, but this concern basically goes away once you combine exercises anyway. I usually do these for higher reps and to isolate the glutes without involving the quads.
Q: You say the Bulgarian Split Squat can be difficult to overload, especially if you do it with dumbbells, yet you put the Dumbbell Walking Lunge in S tier
A: The Bulgarian Split Squat was still high A tier. It’s amazing. With walking lunges, I find I’m able to progressively overload better by adding an extra step or two each week. The fact that you’re moving through space makes it more motivating to overload via reps compared to Bulgarians where you’re fixed in space and feel like death when you add reps.
I have no idea if any of you thought of those questions, but after rewatching, those were a few things that came to mind that I thought could be confusing. Hope it helps! Peace!
reply
monkafire3970
My cousin adopted an Amstaff in October 2024 and then passed away in December 2024. He was sick for a long time but the dog was a lifelong goal that brought him immense joy in his last few months. His flatmates didn't want the dog and my wife and I just suffered losses of our senior dogs in quick succession, but amidst which we had also taken on a lab and doodle backyard mix who is 10 months old now. I told my wife if the Amstaff was a good fit for our house, we should take him on. The end of February we brought him home and his sister was thrilled because she could out run him on our 1. 5 acre property. After weeks of daily training, Lance (the amstaff) has become swole and now out paces not only his sister but also the airborne ball, jumping to catch it midair. A few days ago, he was splooted on our bed with a chew and I looked at his rear end and said, You have a Jeff Nippard ass. And now that's part of his greeting when I get home and he's all excited. I pet and praise him in that frantic, matching of the dogs enthusiasm level and when the pets get down to his butt, I congratulate him on having a Jeff Nippard ass.
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My cousin adopted an Amstaff in October 2024 and then passed away in December 2024. He was sick for a long time but the dog was a lifelong goal that brought him immense joy in his last few months. His flatmates didn't want the dog and my wife and I just suffered losses of our senior dogs in quick succession, but amidst which we had also taken on a lab and doodle backyard mix who is 10 months old now. I told my wife if the Amstaff was a good fit for our house, we should take him on. The end of February we brought him home and his sister was thrilled because she could out run him on our 1. 5 acre property. After weeks of daily training, Lance (the amstaff) has become swole and now out paces not only his sister but also the airborne ball, jumping to catch it midair. A few days ago, he was splooted on our bed with a chew and I looked at his rear end and said, You have a Jeff Nippard ass. And now that's part of his greeting when I get home and he's all excited. I pet and praise him in that frantic, matching of the dogs enthusiasm level and when the pets get down to his butt, I congratulate him on having a Jeff Nippard ass.
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tsp8855
disappointed Jeff didnt include the power good morning in this
- excellent stim to fatigue ratio vs RDL or other loaded hinges
- highly loadable
- hamstring and glute emphasis can be modified by varying degree of knee flexion
- option for both high and low bar --> comfort and moment arm adjustments is possible
- minimal equipment
- great force curve - hardest at bottom when torso is near parallel and glute is stretched
this is not even getting into the benefits it has in terms of strength transfer over to other lifts such as back squat and DL
I really hope Jeff reads this and updates his list
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disappointed Jeff didnt include the power good morning in this
- excellent stim to fatigue ratio vs RDL or other loaded hinges
- highly loadable
- hamstring and glute emphasis can be modified by varying degree of knee flexion
- option for both high and low bar --> comfort and moment arm adjustments is possible
- minimal equipment
- great force curve - hardest at bottom when torso is near parallel and glute is stretched
this is not even getting into the benefits it has in terms of strength transfer over to other lifts such as back squat and DL
I really hope Jeff reads this and updates his list
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jeffnippard
What about good mornings and single-legged deadlifts I am curious where good mornings would be placed. And as far as single-leg deadlifts, I have recently been combining those and step-ups in one of my two workouts, and they make my glutes feel the most stimulus, and the most sore the next day. I like single-leg deadlifts becuase they don't make me feel as fatiged as the conventional RDL, and I still get to overload and feel better isolation, which I normally don't when doing conventional RDLs.
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What about good mornings and single-legged deadlifts I am curious where good mornings would be placed. And as far as single-leg deadlifts, I have recently been combining those and step-ups in one of my two workouts, and they make my glutes feel the most stimulus, and the most sore the next day. I like single-leg deadlifts becuase they don't make me feel as fatiged as the conventional RDL, and I still get to overload and feel better isolation, which I normally don't when doing conventional RDLs.
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jeffnippard
May seem like a dumb question, but IDC! lol How is it that the convicts in prison even grow muscles I am quite sure that they idon'thave the best diets or even the amount of protein they need to grow that much muscles! And I also wanted to know why is it that my glutes grow simply by walking I love to power walk and that alone lifts my booty like nothing else. I am just starting out at the gym. THX!
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May seem like a dumb question, but IDC! lol How is it that the convicts in prison even grow muscles I am quite sure that they idon'thave the best diets or even the amount of protein they need to grow that much muscles! And I also wanted to know why is it that my glutes grow simply by walking I love to power walk and that alone lifts my booty like nothing else. I am just starting out at the gym. THX!
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ptpoul
These til tok clickbait bs videos are bs. Unless there are comparative long term studies on the muscle trained for a wide cohort of people with a wide range of implementations we have no idea. We are guessing. Jeff is guessing and using the science word in a context that makes real scientific rigorous analysis of a topic less trusted. This trend sucks
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These til tok clickbait bs videos are bs. Unless there are comparative long term studies on the muscle trained for a wide cohort of people with a wide range of implementations we have no idea. We are guessing. Jeff is guessing and using the science word in a context that makes real scientific rigorous analysis of a topic less trusted. This trend sucks
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001HK0
Not a great glute builder, but a good warmup exercise is the cook hip lift. It's essentially an unloaded single leg glute bridge where your off leg is pinching a tennis/lax ball. I find it's very easy to connect with my glutes after doing these because the motion is designed to isolate their function in a rehab setting.
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Not a great glute builder, but a good warmup exercise is the cook hip lift. It's essentially an unloaded single leg glute bridge where your off leg is pinching a tennis/lax ball. I find it's very easy to connect with my glutes after doing these because the motion is designed to isolate their function in a rehab setting.
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nflfan02
I've watched a ton of your videos but not for a while and I recently saw all that stuff about you getting pushed in the gym. Dude I'm so glad you're okay. That was so out of line. Keep doing what you're doing man. You're one of the best out there for this platform. I can't believe others are defending his actions.
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I've watched a ton of your videos but not for a while and I recently saw all that stuff about you getting pushed in the gym. Dude I'm so glad you're okay. That was so out of line. Keep doing what you're doing man. You're one of the best out there for this platform. I can't believe others are defending his actions.
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dollyrevenge98
Now this was interesting. Walking lunges are my favorite quad building exercise for some reason I can't feel them in my glutes. I also enjoy RDLs but can't feel them in my glutes either. Those that seem to really work for me are elevated reverse lunges and any thrusting movements.
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Now this was interesting. Walking lunges are my favorite quad building exercise for some reason I can't feel them in my glutes. I also enjoy RDLs but can't feel them in my glutes either. Those that seem to really work for me are elevated reverse lunges and any thrusting movements.
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gushernandez25
Glad that you put Hip Abductions at S tier. Thats one of few workouts that feel like I'm actually working on my glutes. The other ones that I do are smith machine squats, smith machine deadlifts. I also use the elliptical machine the highest incline and highest resistance level.
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Glad that you put Hip Abductions at S tier. Thats one of few workouts that feel like I'm actually working on my glutes. The other ones that I do are smith machine squats, smith machine deadlifts. I also use the elliptical machine the highest incline and highest resistance level.
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hadhad129
how do u feel about reverse vs walking lunges!
i guess i could alternate reverse, walking and curtsey.
My glutes were awesome in the past then my quads and hams or adductor have taken over now glutes lacking a bit main goal of this year. especially glute max actually.
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how do u feel about reverse vs walking lunges!
i guess i could alternate reverse, walking and curtsey.
My glutes were awesome in the past then my quads and hams or adductor have taken over now glutes lacking a bit main goal of this year. especially glute max actually.
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sparksandmatches
Reverse lunges are incredible for glutes as well as sprinter lunges. You can make kettlebell swings more glute focused by adopting a wide b stance. Regular kettlebell swings are incredible exercises for building lower body strength in beginners.
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Reverse lunges are incredible for glutes as well as sprinter lunges. You can make kettlebell swings more glute focused by adopting a wide b stance. Regular kettlebell swings are incredible exercises for building lower body strength in beginners.
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nickl6752
I am a biomechanist and specifically on the kettlebell swing. Information presented is misleading and how you perform the swing is not how it is intended. I wouldn't mind talking about the swing from an experienced kettlebell user and biomechanist.
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I am a biomechanist and specifically on the kettlebell swing. Information presented is misleading and how you perform the swing is not how it is intended. I wouldn't mind talking about the swing from an experienced kettlebell user and biomechanist.
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jeffnippard
First list I've agreed with you 100% on the S tier rankings! All of them are my favorite glute exercises! Love these style of videos, it's always fun to talk about the best exercise selection, as well as see some studies behind the rational
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First list I've agreed with you 100% on the S tier rankings! All of them are my favorite glute exercises! Love these style of videos, it's always fun to talk about the best exercise selection, as well as see some studies behind the rational
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Thompame
I dont see anyone else do it, but I HIGHLY recommend using the machine hip abduction for one leg at a time, it will force your stabilizers to kick in and youll really feel your hip work - PT advice from when I was recovering from ACL surgery!
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I dont see anyone else do it, but I HIGHLY recommend using the machine hip abduction for one leg at a time, it will force your stabilizers to kick in and youll really feel your hip work - PT advice from when I was recovering from ACL surgery!
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Karollenart
I do heavy loaded walking lunges every time I am in the gym (which is 1 or 2 times a week. Crazy good exercise. Plus one leg deadlift with barbell. Which means that I always do a leg day. Am I the only person on the planet loving this: D
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I do heavy loaded walking lunges every time I am in the gym (which is 1 or 2 times a week. Crazy good exercise. Plus one leg deadlift with barbell. Which means that I always do a leg day. Am I the only person on the planet loving this: D
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saraht5202
jeff you’ve just convinced me manifestation is real because i started watching you a few months ago and at least once a week i’d go looking for any info you had about training legs hoping to find a video like this great video
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jeff you’ve just convinced me manifestation is real because i started watching you a few months ago and at least once a week i’d go looking for any info you had about training legs hoping to find a video like this great video
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bounty_sindrome596
What you did with the kettlebell was not swings but more like shoulder focused raise. Hip hinge and thrust forcefully and remember arms are there just for the ride. Swings one of the best exercises for posterior chain.
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What you did with the kettlebell was not swings but more like shoulder focused raise. Hip hinge and thrust forcefully and remember arms are there just for the ride. Swings one of the best exercises for posterior chain.
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Moople1616
Curious your thoughts on donkey kicks with a cable machine I set them up so I'm on a bench facing cable machine, and hook it onto an ankle strap. Not the most stable exercise, but it definitely gives me a good burn
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Curious your thoughts on donkey kicks with a cable machine I set them up so I'm on a bench facing cable machine, and hook it onto an ankle strap. Not the most stable exercise, but it definitely gives me a good burn
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wildfornature_
High Kickbacks have done me a lot of good. It grows my top shelf like crazy. I get weird looks but hey, I do what works for me and it doesn't injure me. I'm at 95lbs on that and it makes me feel great.
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High Kickbacks have done me a lot of good. It grows my top shelf like crazy. I get weird looks but hey, I do what works for me and it doesn't injure me. I'm at 95lbs on that and it makes me feel great.
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