Building strong, sculpted glutes isn’t just about aesthetics—it improves athletic performance, posture, and overall lower-body strength. But not all booty exercises are created equal. Some movements activate the glutes more effectively, while others barely target them at all. Based on biomechanics, EMG (electromyography) studies, and expert analysis, here’s the ultimate ranking of the best and worst glute exercises.
S+ Tier – The Ultimate Booty Builders
These exercises reign supreme, offering maximum glute activation and progressive overload potential.
🔥 Walking Lunges – A powerhouse movement that engages the entire gluteal complex while improving balance, coordination, and unilateral strength. The stretch and contraction at every step make it one of the best booty builders out there.
S Tier – Top-Tier Glute Growth
These exercises provide exceptional glute engagement and should be staples in your routine.
✅ Machine Hip Abduction – Specifically targets the glute medius and minimus, essential for a well-rounded, perky booty.
✅ Smith Machine Reverse Lunges – Forces the glutes to work through an extended range of motion while reducing knee strain.
✅ Hyperextensions – When performed with a glute-focused hinge, this movement is incredible for building the upper glutes and strengthening the posterior chain.
A Tier – Excellent for Growth and Strength
Highly effective movements that build both strength and size when performed correctly.
🔹 Romanian Deadlifts – A compound exercise that emphasizes the glutes and hamstrings through hip hinge mechanics.
🔹 Bulgarian Split Squats – Challenges balance and unilateral strength while deeply stretching and activating the glutes.
🔹 Barbell Hip Thrusts – One of the most popular and scientifically backed glute builders, allowing for heavy loading and peak contraction.
🔹 Single-Leg Dumbbell Hip Thrust – A more advanced variation that improves glute imbalances and enhances mind-muscle connection.
🔹 Cable Kickbacks – Great for isolating the glutes and achieving a full range of motion.
🔹 Step-Ups – Functional and effective for glute development, especially when performed with proper knee drive and hip extension.
B Tier – Good, But Not the Best
These movements still activate the glutes but may not be as efficient as A or S-tier exercises.
⚡ Sumo Deadlifts – While they target the glutes, they also involve significant hamstring and lower back engagement.
⚡ Barbell Glute Bridges – Similar to hip thrusts but with a shorter range of motion, making them slightly less effective.
⚡ Curtsy Lunges – Decent for the glute medius, but they can place unnecessary strain on the knees if not executed properly.
⚡ Cable Pull-Through – A solid hip-hinge movement that engages the glutes, though often limited in loading potential.
C Tier – Mediocre Glute Activation
These exercises have some glute involvement but aren’t the most effective options.
⚠️ Frog Pumps – While they provide a burn, they lack sufficient resistance for serious muscle growth.
⚠️ Lateral Banded Walks – Useful for glute activation but not optimal for building mass.
D Tier – Minimal Effectiveness
These exercises are commonly mistaken for top-tier glute builders but don’t provide much muscle engagement.
❌ Fire Hydrants – Primarily activate the smaller glute muscles with minimal impact on overall glute growth.
❌ Donkey Kicks – Often performed incorrectly, leading to limited glute activation and more lower back strain.
F Tier – The Worst of the Worst
These exercises do little to nothing for glute development and should be avoided if your goal is booty gains.
🚫 Kettlebell Swings – While great for power and endurance, they engage more hamstrings and lower back than glutes, making them a poor choice for targeted booty building.
Final Thoughts
If you’re serious about growing your glutes, focus on the S+ to A-tier exercises. These movements have been proven to maximize glute activation, strength, and growth. Lower-tier exercises can be used for activation or variety, but they shouldn’t be the foundation of your routine.
Train smart, lift heavy, and prioritize movements that truly make a difference in your glute development! 🍑💪
