15 Best Glute Exercises Ranked by EMG Data (2026)

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TL;DR — What Are the Best Glute Exercises?

The best glute exercises, ranked by EMG research, are barbell hip thrusts (143% MVIC), Romanian deadlifts, Bulgarian split squats, back squats, and sumo deadlifts. Train glutes 2-3 times per week with 10-20 weekly sets across compound, cable, and activation movements for balanced gluteus maximus and gluteus medius development.

The Three Glute Muscles (and Why Training All of Them Matters)

Your glutes are three separate muscles: the gluteus maximus handles hip extension and is the largest muscle in the human body by mass and volume (Source: Standring, Gray’s Anatomy, 42nd ed., 2021), the gluteus medius controls hip abduction and stabilizes the pelvis, and the gluteus minimus assists the medius during lateral movements.

Most gym routines hammer the glute max with squats and deadlifts while ignoring the medius entirely. That imbalance matters. The most recent comprehensive review on this association — a 2019 systematic review of 24 case-control studies (1,088 LBP patients, 998 controls) — found that gluteus medius strength tends to be lower in people with chronic low back pain, and LBP patients consistently show more gluteal trigger points and tenderness (Source: Sadler et al., BMC Musculoskeletal Disorders, 2019). Weak glute med also contributes to knee valgus during squats and running, which raises injury risk over time.

Training all three muscles requires different movement patterns: hip extension for the max, hip abduction for the med and min.

Glute Exercises Ranked by EMG Activation

EMG studies measure how hard a muscle works during an exercise as a percentage of maximum voluntary isometric contraction (MVIC). The table below ranks 15 glute exercises by gluteus maximus and gluteus medius activation based on peer-reviewed research.

Exercise	Glute Max (% MVIC)	Glute Med (% MVIC)	Type	Source
Barbell Hip Thrust	143	—	Compound	Goller et al., 2024
Bulgarian Split Squat	100	—	Compound	Goller et al., 2024
Single-Leg Squat	71	82	Compound	Boren et al., 2011
Bird-Dog (quadruped hip ext.)	60	47	Activation	Boren et al., 2011
Glute Bridge (single-leg)	54	55	Activation	Boren et al., 2011
Clamshell	53	47	Activation	Boren et al., 2011
Side-Lying Hip Abduction	51	63	Activation	Boren et al., 2011
Romanian Deadlift	47	—	Compound	Lee et al., 2018
Back Squat (full depth)	35*	—	Compound	Caterisano et al., 2002
Banded Lateral Walk	—	61	Activation	Distefano et al., 2009
Lateral Step-Up	—	60	Compound	Boren et al., 2011
Sumo Deadlift	—	—	Compound	Insufficient data
Cable Pull-Through	—	—	Cable	Insufficient data
Cable Kickback	—	—	Cable	Insufficient data
Cable Hip Abduction	—	—	Cable	Insufficient data

*Relative contribution percentage, not direct MVIC comparison. Full-depth squat glute max contribution = 35.4% vs 16.9% for partial squat (Caterisano et al., 2002).

A few caveats. Numbers above 100% MVIC happen because dynamic exercises can exceed the force produced during a static test contraction. Different studies use different loads, populations, and protocols, so cross-study comparisons are approximate. The dashes mean no peer-reviewed MVIC data exists for that specific exercise. High activation alone does not make an exercise “best” — load capacity, range of motion, and individual mechanics all factor in.

Best Compound Glute Exercises

Compound movements load the glutes through a full range of motion under heavy resistance. These five produce the highest overall glute activation in EMG research and allow progressive overload with meaningful weight.

Barbell Hip Thrust

The hip thrust tops every EMG ranking for glute max activation. Goller et al. recorded 143% MVIC in the gluteus maximus during 3-RM hip thrusts — significantly higher than the split squat at 100% MVIC (Source: European Journal of Applied Physiology, 2024). Contreras et al. confirmed this pattern earlier, finding the hip thrust produced roughly double the mean glute max EMG compared to the back squat (Source: Journal of Applied Biomechanics, 2015).

Setup: back against a bench at lower scapula height, feet shoulder-width with shins vertical at the top, chin tucked. A padded barbell or hip thrust pad across the hip crease makes heavy loads tolerable. Drive through your heels and squeeze at lockout.

Common mistake: hyperextending the lower back at the top. Stop when your torso and thighs form a straight line. For machine-based alternatives, see our guide to the best glute machines.

Recommended: 3-4 sets of 6-10 reps.

Romanian Deadlift (RDL)

The RDL loads the glutes through a deep eccentric stretch that barbell squats and hip thrusts cannot replicate. Lee et al. measured 47% peak EMG in the gluteus maximus during barbell RDLs at 70% 1RM (Source: Journal of Exercise Science and Fitness, 2018), but the real value of this exercise is the lengthened-position tension on the glute max and hamstrings.

Cues: hinge at the hips, keep the bar within an inch of your legs, maintain a slight knee bend (15-20 degrees), and stop the descent when you feel a strong hamstring stretch. For dumbbell exercises for thighs and glutes, the dumbbell RDL is an excellent variation.

Common mistake: rounding the lower back. If you cannot maintain a flat back, the weight is too heavy or your hamstring mobility is the limiting factor.

Recommended: 3-4 sets of 8-12 reps.

Bulgarian Split Squat

Unilateral loading forces each glute to work independently, exposing and correcting side-to-side imbalances. Goller et al. recorded 100% MVIC during 3-RM split squats (Source: European Journal of Applied Physiology, 2024).

Cues: place your rear foot laces-down on a bench, step the front foot far enough forward that your knee stays behind your toes at the bottom, and lean your torso slightly forward to bias the glutes over the quads.

Common mistake: placing the rear foot too high or too close, turning the movement into a quad-dominant exercise.

Recommended: 3 sets of 8-10 reps per leg.

Back Squat

Full-depth squats activate the glute max substantially more than partial squats. Caterisano et al. found that the gluteus maximus contributed 35.4% of total muscle effort during full-depth squats versus 16.9% during partial squats (Source: Journal of Strength and Conditioning Research, 2002). That said, the squat still undertargets the glutes compared to the hip thrust. Goller’s data puts the split squat at 100% MVIC versus 143% for the hip thrust, and Contreras found the back squat produced roughly half the mean glute max EMG of the hip thrust.

Cues: break at hips and knees simultaneously, push knees outward over toes, descend until the hip crease drops below the knee. Squat depth is the single biggest variable for glute recruitment here.

Recommended: 3-4 sets of 5-8 reps.

Sumo Deadlift

The wide stance and externally rotated hips shift more demand onto the glute max and recruit the glute med for hip abduction throughout the pull. No published EMG study isolates sumo deadlift glute MVIC specifically, but the biomechanics favor greater glute involvement compared to conventional stance: the wider hip angle at the start means the glutes begin the lift in a more stretched position.

Cues: toes out 30-45 degrees, shins touching the bar, push your knees out hard into your elbows during the pull. Lock out by squeezing the glutes, not by leaning back.

Common mistake: treating it like a wide-stance squat by letting the hips drop too low at setup.

Recommended: 3-4 sets of 4-6 reps.

Best Cable Glute Exercises

Cable machines keep tension on the glutes throughout the entire range of motion, making them effective for higher-rep hypertrophy work and glute med isolation. Free weights lose tension at lockout; cables do not. That constant resistance curve is why cable exercises pair well with heavy compounds.

Cable Pull-Through

Think of this as a standing hip thrust with a rope. The cable pull-through trains the same hip-hinge pattern as an RDL but with constant tension and zero spinal loading.

Cues: rope attachment at the lowest setting, face away from the stack and step forward two paces. Hinge at the hips, let the rope pull you back between your legs, then drive your hips forward and squeeze hard at the top. Keep your arms straight — they are just hooks.

Recommended: 3 sets of 12-15 reps.

Cable Kickback

An isolation exercise that targets the glute max through hip extension with minimal hamstring involvement.

Cues: ankle strap on the low pulley, slight forward lean at the waist, brace your core, and extend one leg straight back. Control the eccentric on every rep.

Common mistake: swinging the leg with momentum. If you need momentum, the weight is too heavy. Slow, controlled reps with a 2-second squeeze at full extension work better than heavier, sloppy sets.

Recommended: 3 sets of 12-15 reps per leg.

Cable Hip Abduction

This exercise specifically targets the gluteus medius, which most gym routines neglect entirely. Strong glute med protects against knee valgus and stabilizes the pelvis during running, squatting, and single-leg movements.

Cues: ankle strap on the low pulley, stand sideways to the machine, and lead the movement with your heel. Keep your standing leg slightly bent and avoid leaning your torso away from the working leg.

Recommended: 3 sets of 15-20 reps per leg.

Best Glute Activation Exercises

Glute activation drills wake up inhibited glutes before heavy lifting. Doing 2-3 sets of these before squats or hip thrusts improves muscle recruitment and reduces injury risk. Spine biomechanist Stuart McGill coined the term “gluteal amnesia” to describe reduced neural drive to the glutes from prolonged sitting, and while the mechanism is debated, low-load activation work before compounds is standard practice among physical therapists and strength coaches.

Banded Lateral Walk

Place a mini resistance band above your knees (easier) or around your ankles (harder). Adopt a quarter-squat stance and take 10-15 controlled steps in each direction. Distefano et al. measured 61% MVIC in the gluteus medius during lateral band walks (Source: Journal of Orthopaedic & Sports Physical Therapy, 2009). That qualifies as effective for both activation and strengthening.

Keep tension on the band throughout — never let your feet come together. For more band-based movements, check out our full resistance band exercises guide.

Clamshell

Lie on your side with knees bent at 90 degrees, heels together. Open your top knee like a clamshell while keeping your heels touching. Boren et al. recorded 47% MVIC for the gluteus medius during the standard clamshell (Source: International Journal of Sports Physical Therapy, 2011). The advanced “progression 4” clamshell hit 77% MVIC.

Common mistake: rotating the pelvis backward as you open the knee. Your hips should stay stacked. If they roll, reduce the range of motion.

Two sets of 15 reps per side before heavy lifts is enough.

Glute Bridge

The glute bridge is the bodyweight entry point to the hip thrust pattern. It is a good activation drill and a solid regression for anyone who cannot yet load a barbell hip thrust. The single-leg variation ramps up difficulty considerably — Boren et al. recorded 54% MVIC for glute max during single-leg bridges (Source: International Journal of Sports Physical Therapy, 2011).

Cues: lie on your back, feet flat, drive through your heels, and fully extend the hips at the top. Hold the squeeze for 2 seconds. For a full bodyweight leg session that builds on this pattern, see our calisthenics leg workout.

Two sets of 15-20 reps (bodyweight) or 2 sets of 10 per leg (single-leg).

Glute Exercises Safe for Back Pain

Weak glutes are associated with lower back pain. A systematic review by Sadler et al. — the most recent comprehensive review on gluteal function and LBP — pooling 24 studies (2,086 participants) found that people with LBP tend to have weaker gluteus medius muscles and more gluteal trigger points than pain-free controls (Source: BMC Musculoskeletal Disorders, 2019). Cooper et al. further showed that glute med weakness was a predictor of chronic non-specific LBP (Source: European Spine Journal, 2016). The exercises below strengthen the glutes without loading the spine, making them appropriate for people managing back issues.

Consult a physical therapist before starting any exercise program if you have a diagnosed back condition.

Glute bridge. No spinal compression. Lie flat, drive through the heels. Physical therapists commonly prescribe this as a first-line glute strengthener for back pain patients because the spine stays neutral throughout.

Clamshell. Side-lying with no axial loading. Targets glute med specifically. Weak glute med forces the lumbar spine to compensate during walking and single-leg activities.

Bird-dog. Quadruped position, extend one arm and the opposite leg simultaneously. Boren et al. recorded 60% MVIC for the glute max during quadruped hip extension (Source: International Journal of Sports Physical Therapy, 2011). The movement trains anti-rotation stability and glute strength in one package. Keep the lower back from sagging or arching.

Side-lying hip abduction. Lie on your side, top leg straight, lift to about 30 degrees and lower slowly. Boren et al. recorded 63% MVIC for glute med and 51% for glute max (Source: International Journal of Sports Physical Therapy, 2011). Zero spinal load, high glute med activation.

For general mobility work that pairs well with these exercises, see our guide to mobility exercises for beginners.

How to Program Glute Training

Train glutes 2-3 times per week with 10-20 total sets, spread across compound, cable, and activation exercises. Pick one exercise from each category per session.

Pelland et al.’s 2025 meta-regression (67 studies, 2,058 participants) confirmed a dose-response relationship between weekly set volume and hypertrophy, with each additional set producing roughly 0.24% more growth at an average of ~12 weekly sets (Source: Sports Medicine, 2025). The same analysis found diminishing returns at higher volumes, with lower efficiency starting around 19 sets per week.

For frequency, training each muscle group at least twice per week is a sensible default. Pelland et al. found a possible small positive effect of higher frequency, but it was not consistently significant across modeling methods. When total weekly volume is matched, frequency is mostly a scheduling choice (Source: Sports Medicine, 2025). Two sessions per week works for most people. Three is fine for advanced lifters who handle the volume well.

Here is how glute work fits into common training splits:

Split	Glute sessions/week	Sample exercise selection per session
Push/Pull/Legs (PPL)	2 (each leg day)	Hip thrust + cable kickback + lateral walk
Upper/Lower	2-3 (each lower day)	RDL + cable pull-through + clamshell
Full Body (3x/week)	3	Rotate: hip thrust (Mon), squat (Wed), RDL (Fri) + 1 accessory each

Progressive overload is straightforward: add 2.5-5 kg to compounds when you complete all prescribed reps with clean form. For cables and activation exercises, add reps first (up to the top of the range), then add weight.

Skip writing out a full “glute workout program.” Three exercises per session, 10-20 total weekly sets, progressive overload. That is the formula.

FAQ

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Sources

• Goller, M., Quittmann, O. J., & Alt, T. (2024). How to activate the glutes best? Peak muscle activity of acceleration-specific pre-activation and traditional strength training exercises. European Journal of Applied Physiology, 124, 1757-1769. Read the study
• Contreras, B., Vigotsky, A. D., Schoenfeld, B. J., Beardsley, C., & Cronin, J. (2015). A comparison of gluteus maximus, biceps femoris, and vastus lateralis EMG activity in the back squat and barbell hip thrust exercises. Journal of Applied Biomechanics, 31(6), 452-458. Read the study
• Boren, K., Conrey, C., Le Coguic, J., Paprocki, L., Voight, M., & Robinson, T. K. (2011). Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises. International Journal of Sports Physical Therapy, 6(3), 206-223. Read the study
• Distefano, L. J., Blackburn, J. T., Marshall, S. W., & Padua, D. A. (2009). Gluteal muscle activation during common therapeutic exercises. Journal of Orthopaedic & Sports Physical Therapy, 39(7), 532-540. Read the study
• Pelland, J. C., Remmert, J. F., Robinson, Z. P., Hinson, S. R., & Zourdos, M. C. (2025). The resistance training dose response: meta-regressions exploring the effects of weekly volume and frequency on muscle hypertrophy and strength gains. Sports Medicine, 56(2), 481-505. Read the study
• Sadler, S., Cassidy, S., Peterson, B., Spink, M., & Chuter, V. (2019). Gluteus medius muscle function in people with and without low back pain: a systematic review. BMC Musculoskeletal Disorders, 20, 463. Read the study
• Cooper, N. A., Scavo, K. M., Strickland, K. J., Tipayamongkol, N., Nicholson, J. D., Bewyer, D. C., & Sluka, K. A. (2016). Prevalence of gluteus medius weakness in people with chronic low back pain compared to healthy controls. European Spine Journal, 25(4), 1258-1265. Read the study
• Caterisano, A., Moss, R. F., Pellinger, T. K., Woodruff, K., Lewis, V. C., Booth, W., & Khadra, T. (2002). The effect of back squat depth on the EMG activity of 4 superficial hip and thigh muscles. Journal of Strength and Conditioning Research, 16(3), 428-432. Read the study
• Lee, S., Schultz, J., Timgren, J., Staelgraeve, K., Miller, M., & Liu, Y. (2018). An electromyographic and kinetic comparison of conventional and Romanian deadlifts. Journal of Exercise Science and Fitness, 16(3), 87-93. Read the study