Building strong glutes requires understanding their four primary functions: hip extension, hip abduction, hip external rotation, and posterior pelvic tilt. Here are the most effective exercises for glute development, backed by research and focused on progressive overload.

1. Hip Thrust

• Provides high glute activation comparable to back squats
• Excellent for hip extension and posterior pelvic tilt
• Allows unlimited loading potential
• Strong lockout position maximizes glute engagement

2. Barbell Back Squat

• Activates both glutes and quads effectively
• Low bar position offers highest glute activation
• Superior loading potential
• Can be substituted with hack squat or belt squat if needed

3. Conventional Deadlift

• Hip-dominant movement with high joint forces
• Emphasizes hamstrings more than squats
• Excellent for progressive overload
• Variations include Romanian and hex bar deadlifts

4. Hip Abduction Machine

• Specifically targets hip abduction movement
• Provides greatest gluteus medius activation
• Minimal tensor fascia latae involvement
• Alternative: single-leg Romanian deadlift for isometric work

5. Glute-Focused Bulgarian Split Squat

• Higher glute recruitment than traditional back squats
• Keep tibia vertical and knee over ankle
• Lean forward at torso for increased glute tension
• Excellent unilateral exercise option

Honorable Mention: Loaded Hip 90-90

• Trains glutes in external rotation
• Can be loaded with dumbbell, barbell, or zercher position
• Combines hip extension with external rotation

Recent research shows hip thrusts, squats, and deadlifts produce similar results for glute strength and hypertrophy. For optimal results, focus on progressive overload and training multiple sets close to failure.

When programming these exercises, consider:

• Training near failure for best results
• Progressive overload potential
• Multiple set approaches
• Individual biomechanics and preferences

Each exercise targets different aspects of glute function, making them complementary in a well-rounded program. Choose exercises based on your equipment availability and training goals while ensuring proper form and progression.

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