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Exercises for Glute Strength: which one is the most effective?

Not to be mistaken as a booty workout guide, this article aims to solve a physiologically important question. What we will be looking at is the amount of motor unit recruitment of the gluteus maximus that occurs with the particular exercise. Along with a few practical considerations, this should help us to pick the perfect exercises for the upcoming leg day.

Gluteus maximus is supposed to be the primary hip extensor muscle group, which is found to be very important for strength and athletic movements like sprinting, cycling, jumping, and olympic lifting. Hip extensor strength is sought after by coaches to help improve the movements and sports mentioned earlier and also as a means to increase strength for performing compound lifts. The most popular exercises known by the masses for lower body resistance training specifically to target this muscle group are the barbell back squat, the barbell hip thrust and the Romanian deadlift. But as we shall see, it is not that obvious.

Barbell Back Squat

Looking at the muscle actions, the barbell hip thrust should be the most specific exercise as it primarily deals with just one movement, which is extension at the hips. The romanian deadlift comes next as the major muscles required for the movements are the glutes and the hamstrings. The back extensor muscles are used along with the core to maintain the desired pelvic position during the movement, to ensure a specific muscle activation. Logically, the back squat is the last movement on the list because along with being a compound lift, the movement happens almost equally at the hips, knees, and the ankles.

There is a level of discrepancy between the variations amongst the same exercise. Factors like the foot placement and range of motion drastically affect the degree of activation achieved. In the back squat, it was found that a larger stance width and a greater depth promoted a higher glute activation as compared to narrow stance, partial and parallel depth.


Barbell Hip Thrust


The barbell hip thrusts are easy to set up and also provide with a very high activation of the glutes. Keeping the feet slightly wide with the toes pointing outward seem to elicit the best results. This is true with lighter loads as well. The safety and relative stability of the exercise make it an easy recommendation. Understanding the role of the glutes and avoiding lower back hyperextension might be a challenge for some, but it is an amazing tool in the arsenal when these things are figured out.


Romanian Deadlift

The romanian deadlift produces activations similar to the barbell hip thrust. Hip hinge is a movement pattern that must be understood to reap the benefits for the deadlift. This avoids overactivation of the back extensors and enables the lifter to focus on the hip extension component. In all exercises a gradual overload with continued evaluation is the most effective option for long term gains.

Surprisingly a fourth exercise takes the top spot for targeting the glutes. A step up with all its variations apparently elicited the highest activations. Along with hip extension, the glutes also act to stabilise the pelvis and control the thigh and knee movements. It’s not a fan favourite since this exercise requires good balance and stability, and cannot be easily overloaded. It is not performed by many and is considered mostly for athletes and people undergoing physical therapy.

Step Up

In conclusion, the barbell hip thrust, step up and the deep back squat are all great exercises to be considered in that order of effectiveness. The selection can be done based on personal preferences, ability to follow the given variations and movement familiarity. Muscle tightness, control, balance and stability are the limiting factors for many to incorporate variations of some of the exercises mentioned here. There could also be a lack of guidance from professionals that hinders the use of such exercises, where lifters fear the risk of injury. The bar placement, heel raise, body proportions and the use of accessories are some variations that will be discussed in another article. Head on to the articles discussing this in more depth.

Photo credits: <a href=”https://www.vecteezy.com/free-photos/hip-thrust">Hip Thrust Stock photos by Vecteezy</a>
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