Building strong and toned glutes can be a challenging task, leading fitness coach Jeff Nippard to tackle the subject. On March 17, 2025, Nippard analyzed and rated 25 of the best and worst glute exercises for hypertrophy.
Jeff Nippard’s experience as a natural bodybuilder gives him unique insight into training and building an effective workout routine. His YouTube channel has become incredibly popular with over 6.7 million subscribers and is backed up by science. Below, he gave a thorough demonstration of which glute exercises offer the most for muscle building.
Framework for Effective Glute Workout:
1. Stretch and tension
2. It needs to feel good (doesn’t cause pain)
3. Simple progression (means you can easily add weight or reps from week to week)
Nippard’s Ranking System
S tier – My favorite. Do them if you can.
A tier – Strongly recommend.
B tier – I still do these in certain contexts. There may be better options.
C tier – There are better options for most people. Can still have value in some contexts.
D tier – Probably not a great option for most people.
F tier – Generally not recommended.
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Jeff Nippard Ranks Best and Worse Glute Exercises
- Barbell Hip Thrust
- Machine Hip Thrust
- Single-Leg Dumbbell Hip Thrust
- Glute Bridge
- Frog Pumps
- Barbell Back Squat
- Smith Machine Squat
- Bulgarian Split Squat
- Donkey Kicks
- Fire Hydrants
- Kickback
- Step Ups
- Machine Hip Abduction
- Cable Hip Abduction
- Lateral Banded Walk
- Walking Lunge
- Smith Machine Lunge
- Smith Machine Lunge (Front Foot Elevated)
- Curtsy Lunge
- Deadlift
- Sumo Deadlift
- Romanian Deadlift
- 45-Degree Back Extension
- Cable Pull Through
- Kettlebell Swing
Barbell Hip Thrust – B Tier
“There’s a pile of studies showing it is in fact very effective at growing the glutes,” he shared. “I suspect the glute will grow best from a combination of other exercises that challenge them in a stretched position.”
Machine Hip Thrust – A Tier
“Because the machine is very stable, you won’t need to use any balance and should be able to focus on engaging your glutes better. I personally do these every single week and I think they belong in high A-tier.”
Single-Leg Dumbbell Hip Thrust – A Tier
“These will hit the entire glutes but unlike the other options, may shift some emphasis to the upper glutes because the glute meidus and minimus will need to stabilize for balance.”
Glute Bridge – B Tier
“It’s really just a hip thrust but with less range of motion. They are a bit easier to set up because you don’t need a bench and they are great for beginners because they require less stabilization.”
Frog Pumps – C Tier
“I actually don’t hate these as a high-rep finisher but they are hard to load which forces you to use really high reps and don’t stretch the glutes very well.”
Barbell Back Squat – A Tier
“I think squats are a super underrated glute builder on social media,” he shared. “You’ll activate all regions of the glutes but especially that middle trunk.”
“Research shows squatting deeper is great for glute growth.”
Smith Machine Squat – A Tier
“You can place your feet further forward to make it more glute dominant and you never need to worry about losing your balance.”
Bulgarian Split Squat – A Tier
“Because they are single-leg, in addition to the middle glutes, you’ll get the upper glutes more involved. To make them even more glute-focused, place your front foot further forward and lean forward as you squat.”
Donkey Kicks – D Tier
“Donkey kicks probably don’t grow your glutes very well. They are really hard to overload. Even with a band, you’re still getting very little tension while the glutes are stretched.”
Fire Hydrants – D Tier
“Fire hydrants have similar issues, they just don’t get high tension on the glutes.”
Kickback – A Tier
“Kickbacks are great for the upper glutes especially if you kick up and out diagonally,” he shared. “Kickbacks are actually very stable if you brace against the machine or perhaps more stable if you brace against a bench.”
Step Ups – A Tier
“The stability requirement engages the glute medius and minimus. They get a deep stretch on the entire glute.”
Machine Hip Abduction – S Tier
“They really challenge the glute minimus and medius directly through their primary function of hip abduction.”
“I usually do these for 15-20 reps.”
Cable Hip Abduction – B Tier
“I find them harder to overload. They are not quite as stable and they are a bit more annoying to set up.”
Lateral Banded Walk – C Tier
“The band offers virtually zero tension in the stretch. These are fine enough as a warmup drill.”
Walking Lunge – S Tier
“Lunges will hit the entire glute,” he explains. “There are many different ways to do lunges but I like old-school walking lunges the best. I like the idea that you’re moving through space and gives you actually something to work toward.”
Smith Machine Lunge – A Tier
“All the same benefits, but again, I just don’t like doing all my reps on the spot when I have the option to move through space.”
Smith Machine Lunge (Front Foot Elevated) – S Tier
“If you elevate your front foot on a small box, you’ll get a bit more range of motion at the bottom.”
Curtsy Lunge – B Tier
“This requires more balance meaning it will activate the glute medius more. So another good option for the upper glutes.”
Deadlift – B Tier
“The conventional deadlift is a good glute builder since it trains hip extension, it gives a big stretch on the lower glutes, and it’s amazing for progressive overload. The issue is it’s such a fatiguing exercise.”
Sumo Deadlift – B Tier
“Because of the hip abduction and hip external rotation from the wider stance and foot flare, the sumo deadlift probably does hit the glute medius harder and might shift some emphasis toward the upper glutes.”
Romanian Deadlift – A Tier
“The Romanian deadlift is the better choice for glute hypertrophy, in my opinion.”
45-Degree Back Extension – S Tier
“I love the 45-degree back extension,” he states. “Since you’re extending your hips, your entire glutes will be very active in both the lengthened position at the bottom and the shortened position at the top.”
Cable Pull Through – B Tier
“They are okay for me. Great for beginners without much glute strength but eventually you’ll be limited by how much weight you can gold comfortably.”
Kettlebell Swing – D Tier
“You can definitely get a good cardio workout with these and I think they do have some utility for building explosive power but for glute hypertrophy, you’re just not getting enough tension.”
Best Exercise: Walking Lunge
Worst Exercise: Donkey Kick or Fire Hydrant
Overall, Nippard believes the glutes require not only a deep stretch but significant tension for muscle growth. He credited walking lunges as the most effective out of 25 different movements but believes most of these exercises have merit one way or another.
RELATED: Fitness Coach Jeff Nippard Ranks 22 of the Best and Worst Biceps Exercises Using Science
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