The Best Glute Exercises For Healthy & Strong Hips!

Quick Overview

The loaded single leg RDL earns the title of the very best glute exercise ever created because it moves into tier one activation for all three glute muscles (max, medius, and minimus) when sufficient load is applied and proper form is maintained.

Key Points: The loaded single leg RDL achieves tier one status for the glute max, medius, and minimus when performed with sufficient load and correct technique, earning it the top spot. The side plank leg lift ranks as tier one for the glute medius and minimus, even with body weight alone, due to the hard contraction required by the hip closest to the ground to maintain the isometric plank position. The hip thrust, specifically the single leg version, moves into tier one for the glute max when loaded to a 12 to 15 rep range difficulty. The single leg squat (including variations like the shrimp squat or touchdown squat) reaches tier one for the glute medius when loaded and performed in the 12 to 15 rep range, as the muscle works hard to level the pelvis. The lateral bandwalk primarily targets the glute medius but only reaches tier three for glute max/minimus and tier 2 for glute medius, as the overall forces created are relatively mild, lacking sufficient mechanical tension for maximal growth. The sideline leg raise is deemed ineffective for muscle building, falling into tier four for all three glute muscles, even when loaded with an ankle weight, which only elevates it to tier three for glute medius and minimus.

Context: This video evaluates the top eight glute exercises frequently used by physical therapists and strength coaches, ranking them based on scientific findings regarding how effectively they activate the three glute muscles: glute max, glute medius, and glute minimus. The glutes are essential for hip extension, pelvic stabilization, and femur control, and dysfunction in these muscles decreases athletic performance and increases injury risk in the back, hips, and knees.

Detailed Analysis

The analysis ranks eight common glute exercises on a tier system (Tier 4 to Tier 1/GOAT status) based on activation of the glute max, medius, and minimus. The glute anatomy is reviewed: glute max extends the hip, glute medius stabilizes the pelvis and controls femur rotation, and glute minimus assists in stabilization. Exercises like the lateral bandwalk are good for coordination and stability (Tier 3/2) but lack mechanical tension for maximal growth. The hip hike, if loaded heavily enough for 12-15 reps, reaches tier 2 for glute minimus, but bodyweight versions show low force output. The sideline leg raise is heavily criticized, landing at tier four across the board. Conversely, the side plank leg lift achieves tier one for glute medius and minimus isometrically with just body weight. The single leg hip thrust moves glute max into tier one when loaded. The single leg squat variations engage all three muscles well, hitting tier one for glute medius when loaded. The loaded split squat moves glute max into tier one, though stability muscles are less engaged with two feet on the ground. Ultimately, the loaded single leg RDL is declared the best overall exercise because it achieves tier one status for all three glute muscles by demanding a strong, controlled horizontal hinge while keeping the pelvis level.