The Best & Worst Glute Exercises (According To Science)

About this video

• Video Title: The Best & Worst Glute Exercises (According To Science)
• Channel: Jeff Nippard
• Speakers: Jeff Nippard
• Duration: 00:13:59

Overview

This video provides a science-based ranking of glute exercises for muscle growth. Jeff Nippard explains glute anatomy, outlines his ranking criteria (tension, feel, progression), and then categorizes various exercises from S tier to F tier, highlighting their effectiveness for different parts of the glutes and overall development.

Key takeaways

• Glute Anatomy: The glutes consist of the gluteus maximus, medius, and minimus, each contributing to hip extension, abduction, and stabilization.
• Ranking Criteria: Exercises are evaluated based on their ability to provide high tension (especially in the stretched position), feel good (without pain), and allow for progressive overload.
• Exercise Tiers: Exercises are ranked into tiers (S, A, B, C, D, F) based on their effectiveness for glute hypertrophy.
• Top Exercises: Walking lunges, machine hip abductions, and 45-degree back extensions are highlighted as S-tier exercises.
• Bottom Exercises: Donkey kicks and fire hydrants are considered the least effective for glute hypertrophy due to low tension and difficulty in progressive overload.
• Importance of Diet: Alongside training, diet is crucial for muscle growth, emphasizing the need for adequate calories and protein.