The Best and Worst Glute Exercises for Muscle Growth: A Complete Ranking

When it comes to building an impressive physique, the glutes are one of the most important muscles to develop. They are not only among the largest muscles in the human body, but also one of the most visible from the side and rear. Whether you’re a man or woman, strong, well-developed glutes immediately show that you train seriously.

But not all glute exercises are equally effective. Some moves pack on size and shape, while others do little for hypertrophy. In this article, we’ll rank the most popular glute exercises from S tier (super effective) down to F tier (fail), based on anatomy, biomechanics, and the latest exercise science.

At the end, we’ll reveal the very best glute exercise of all time, as well as the one you should probably avoid if your main goal is glute growth.

Understanding Glute Anatomy

Before ranking the exercises, it’s important to understand the three muscles that make up the glutes:

Gluteus Maximus – The powerhouse of the lower body, responsible for hip extension (as in a deadlift) and external rotation (as when you flare your toes outward). This is the largest glute muscle and the main driver of mass.
Gluteus Medius – About one-third the size of the glute max. It sits higher and creates the appearance of an “upper glute shelf.” It plays a big role in hip abduction (moving the leg to the side) and stabilizing during single-leg exercises.
Gluteus Minimus – The smallest of the three, about half the size of the medius. Still important for stabilization and adds subtle shape to the upper glutes.

For hypertrophy purposes, we can also divide the glutes into upper, middle, and lower portions. Some exercises are better for one region than another, which is why a variety of movements works best.

Ranking Criteria

To make this list fair and science-based, here’s how each exercise was judged:

Tension and Stretch – Does the exercise load the glutes effectively, especially in the stretched position?
Feel and Comfort – Can you connect with the glutes without pain in the knees, hips, or lower back?
Progressive Overload – Can you increase weight, reps, or sets consistently to keep growing over time?

Hip Thrusts and Bridges

Barbell Hip Thrust (B Tier)

The hip thrust is one of the most studied glute exercises. Research consistently shows it activates the entire glute complex (upper, middle, and lower), making it a proven builder. It’s easy to overload and highly effective in the 5–15 rep range.

However, drawbacks include:

Awkward setup without a hip thrust platform.
Discomfort from the barbell pressing into the hips.
Limited stretch compared to squat patterns.

Overall, still a very strong option, but not perfect. Verdict: High B Tier.

Machine Hip Thrust (A Tier)

Machines like the Nautilus Glute Drive solve the comfort and setup issues of the barbell version. The belt feels better than a bar, and stability allows you to focus purely on contraction. For most people, this is superior. Verdict: High A Tier.

Single-Leg Dumbbell Hip Thrust (A Tier)

This variation trains one glute at a time, forcing stabilization from the glute medius and minimus. Great for preventing imbalances. Best done with moderate weight, higher reps (12–15). Verdict: A Tier.

Glute Bridge (Low B Tier)

Similar to hip thrusts but with less range of motion. Easier to set up and beginner-friendly, but less effective long term. Verdict: Low B Tier.

Frog Pumps (C Tier)

By externally rotating the hips and pressing the soles of your feet together, frog pumps emphasize the upper glutes. Good as a high-rep finisher, but hard to overload and limited stretch. Verdict: High C Tier.

Squat Variations

Barbell Squat (A Tier)

Squats extend the hips, heavily engaging the glute max, especially when performed deep. While they also hit quads, leaning slightly forward and using a low bar position shifts tension more to the glutes. Verdict: A Tier.

Smith Machine Squat (A Tier)

Allows you to place your feet forward and stay balanced, making it more glute-dominant. Verdict: A Tier.

Bulgarian Split Squat (High A Tier)

Provides a deeper stretch than standard squats and recruits the upper glutes due to stabilization demands. Harder to overload, but still a top choice. Verdict: High A Tier.

Upper Glute Builders

Machine Hip Abduction (S Tier)

Directly trains the glute medius and minimus. Leaning forward improves stretch and engagement. Easy to overload with progressive pin weight. This is the number one exercise for upper glutes. Verdict: S Tier.

Cable Hip Abduction (B Tier)

Similar to machine version but less stable and harder to overload. Verdict: B Tier.

Cable Kickbacks (A Tier)

Great for isolating upper glutes, especially when kicking diagonally up and out. Stable and effective, though limited stretch. Verdict: Low A Tier.

Step-Ups (A Tier)

Single-leg movement that challenges the glutes through stabilization and stretch. Best with a box set at or slightly above knee height. Verdict: Low A Tier.

Lateral Band Walks (C Tier)

Fine as a warm-up or activation drill, but limited tension in the stretched position. Verdict: C Tier.

Lunge Variations

Walking Lunges (S Tier)

Perhaps the most complete glute exercise. They stretch the glutes deeply, work all three portions, and allow progression. Walking forward through space makes them both functional and motivating. Verdict: S Tier (Best of the Best).

Smith Machine Lunge (A Tier)

Similar benefits but less dynamic. Still very effective. Verdict: High A Tier.

Front-Foot Elevated Lunge (S Tier)

Elevating the front foot adds range of motion, providing even more stretch. Verdict: S Tier.

Curtsy Lunge (B Tier)

Adds diagonal movement, hitting the glute medius more. Harder to overload, but a nice variation. Verdict: Low B Tier.

Deadlift Variations

Conventional Deadlift (B Tier)

Great for strength and lower body mass, but too fatiguing and not glute-specific enough. Verdict: Low B Tier.

Sumo Deadlift (High B Tier)

The wider stance brings more glute medius activation. Still very taxing. Verdict: High B Tier.

Romanian Deadlift (A Tier)

The king of lower glute and hamstring tie-in development. Provides deep stretch and big overload potential. Verdict: High A Tier (Best Lower Glute Exercise).

Other Movements

45° Back Extension (S Tier)

Often mistaken as a low-back exercise, but when performed with rounded upper back and hip extension focus, it’s a glute powerhouse. Provides both stretch and contraction. Verdict: S Tier.

Cable Pull-Through (B Tier)

Beginner-friendly, teaches hip hinge mechanics. But feels awkward with heavy weights. Verdict: Low B Tier.

Kettlebell Swing (D Tier)

Good for conditioning and explosive power, but poor for hypertrophy. Verdict: Low D Tier.

Donkey Kicks (D Tier)

Almost impossible to overload effectively. Good as an activation drill, not as a growth exercise. Verdict: Low D Tier.

Fire Hydrants (D Tier)

Similar issues as donkey kicks—limited tension, poor overload potential. Verdict: Low D Tier.

Winners and Losers

Best of the Best (S+ Tier): Walking Lunge
Provides full glute activation, deep stretch, stabilization, and overload. The ultimate all-around glute exercise.
Worst of the Worst (F Tier): Donkey Kick / Fire Hydrant
Fine for warm-ups or rehab, but almost useless for serious hypertrophy.

Final Thoughts

If your goal is to maximize glute size and shape, focus on a mix of stretch-dominant lifts (squats, lunges, Romanian deadlifts) and shortened-position lifts (hip thrusts, abductions, kickbacks). This combination ensures growth across all three portions of the glutes.

Use S and A tier movements as staples, sprinkle in B and C tier variations for variety, and avoid wasting time on D/F tier exercises unless you need them for warm-up or rehab.

With consistency, progressive overload, and proper nutrition, you’ll build glutes that don’t just look impressive—they’ll also be strong, functional, and powerful.

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