What are the BEST GLUTE Exercises? (Science-Backed)

In this video Dr. Milo Wolf breaks down the BEST exercises for building muscle in the GLUTES, according to the latest scientific research. Should you do hip thrusts? Are squats enough? What about the smaller glute muscles? He covers many of these questions from a scientific perspective.
References:
1. pubmed.ncbi.nlm.nih.gov/31230...
2. www.ecss.mobi/DATA/EDSS/C28/2...
3. pubmed.ncbi.nlm.nih.gov/37461...
4. pubmed.ncbi.nlm.nih.gov/25932...
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Timestamps:
00:00 - 00:27 (Intro)
00:28 - 04:24 (The principles of muscle growth)
04:25 - 06:00 (The anatomy of the glutes)
06:01 - 06:08 (The science)
06:09 - 06:39 (A brief intermission...)
06:40 - 09:44 (cont. The science)
09:45 - 14:14 (The best glute exercises)
14:15 - 14:41 (Takeaways)
14:42 - 15:05 (Outro)
15:06 - 15:37 (Another brief intermission...)
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💻 Editing & Thumbnail provided by: / blackboxmediaofficial
#glutes #glutesworkout #scienceexplained
"What are the BEST GLUTE Exercises? (Science-Backed)"
Music from Uppbeat.
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[@WolfCoaching]

The audio early in the video is a bit messed up - apologies! We rescued it as best we could.

[@GuidetteExpert]

I have a question on the side abduction and gluteus maximus, doesn't it only train half of the gluteus maximus because the gluteus maximus insertion is not lateral.

[@user-ii7xc1ry3x]

6:09 🤣🤣🤣🤣 AND THE ENDING. I can't 💀

[@whitefang9758]

Dr Milo's robot clone is taking over today.

[@The_Legend715]

Small glutes? Never heard of that - Long Femur Gang

[@bulcsutoth3584]

Hell yeah

[@paulgaras2606]

100%

[@michaelanthony4750]

Now that we've assembled, what sports are long femurs good for? I've often wondered. Is it pretty much all of them that involve running?

[@loveflink4334]

@@michaelanthony4750hello friend, I have had fantastic succes in muay thai and kickboxing, as well as long distance running and rucking in the military. Long femurs allow you to be throw much mor powerful roundhouse kicks, knees and push kicks due to leverage

[@ryandalessandro4139]

This video was very well done. Keep it up, loving the content!

[@onurbole7921]

I think mechanically nothing beats wide stance lunges. Hamstrings can't take over due to knee extension, but the degree of knee extension is not great enough for quads to be the limiting factor. Stability can be an issue, but the more you practice it the more you adapt to it. You can even put your front foot directly below the center of your upper body so it becomes both a hip extension and abduction movement, a total glute builder. Sure I don't have any studies to prove it, it is my personal opinion, but the benefits of lunges for the glutes probably overshadow disadvantages more than any other exercise. Even powerlifting squats (depending on the person) can be better for quads, lower back, adductors, or overall development. But it is nearly impossible that anything but glutes will be emphasized by wide stance lunges. Split squats would be my second pick, but to minimize quad involvement I also do them with my front leg as much in front of my body as possible as long as I can stay stable and generate force at the bottom. And I also like them with free weights as they allow me to bend forward a little. With smith machines you have to bend your knees simultaneously to stretch the glutes, it involves quads a bit too much.

[@marksweeney5237]

*Thank you, Dr Milo, for sharing your knowledge and experience with us all*

[@gerym341]

Another excellent video, Doctor. Also huge bonus points for using Parks and recreation content

[@vivi4140]

This is the best video I've seen so far, and I've watched many. I'm glad I came across your channel! 😊

[@regenesis5055]

Great video! Thank you so much!

[@user-ii7xc1ry3x]

2:45 Milo before growing his wolfly beard and awakening his powers. That hip trust weight is now his first warm set for 12reps

[@gabriel_franco]

Amazing insights there!

[@LouisSerieusement]

thank you ! Great video 👌

[@andrewsickler8466]

Thank you!

[@davidefird]

I'm doing them all. Perfect

[@kylemorrison2867]

Excellent information, as usual, @WolfCoaching ......... The best glute exercise, IMHO, by far, is the Smith machine-heavy reverse lunge.

[@DG123z]

Good vid. You know what you're talking about.

[@piotrstefanski8831]

I like how GVS is now editing your videos :)

[@WindmillStalker]

I've been doing split squats with the front foot elevated, as per dr. Mike's recommendations to get that extra stretch at the bottom. Can absolutely feel that the days after.

[@BigBADSTUFF69]

those are brutal I squat 4 plates but do those with a single set of 25s haha

[@WindmillStalker]

@@BigBADSTUFF69 Yeah that shit will humble you lol

[@ConstantinDumitru]

do you find a perceived diff when you are not elevating the front foot ? (relevance of the strech mediated response)

[@kornisonkiseli3248]

Included anatomy explanations make for a great video. Two questions. 1. Do glutes being a limiting factor in squats go for high bar/smith machine squats as for low bar squats? 2. What's your opinion on glute focused deficit RDLs? Knees bent, maximum tension on glutes. In comparison to split squat.

[@AlphaLionTrillionaire]

Axially loaded ❌ Actually loaded ✅

[@cerhfhrow4122]

Was thinking the same thing lol

[@glenoh88]

One of the best videos you’ve done. Well, at least for my anatomy…deep atg squats will fry my glutes, deep atg front squats will fry my glutes. Hip thrusts can get them but it’s after I eat cow and a field of potatoes so I can keep going…

[@michaelwirth4217]

Thanks

[@nikkivh]

Applied knowledge is power

[@ThaKKatt]

Subbed, love another positivist lifter

[@johnmorrison7205]

Cable pull through's are underrated for glutes.

[@freddym6643]

How about dynamic copenhagen planks for glute med/min? If you want some side bend work as well and combine exercises for time.

[@StephenMarkTurner]

You've done a good job, judging by the thumbnail. :-)

[@kaimelis]

For me personally only exercise that worked so far was the glute focused lunge, when you do a huge step and dont use the back leg when coming up. I feel like im too weak for split squats/bulgarians. Will come back to a leg press and do some of those ankle cuff things.

[@kornisonkiseli3248]

I'm too weak for splits as well. I'll try glute focused lunge. I recommend trying this glute focused deadlift. You can manage the weight really well and even use dumbbells. kzbin.info/www/bejne/o6vNiWVnhtaUsKs

[@hotshot9991]

The series is now complete 😊

[@DG123z]

It's also important to get a strong/tight/cramping contraction

[@loganwolv3393]

The split squat gets me a fantastic mind muscle connection with the glutes, and they always fail before the quads however it's a fairly uncomftable exercise for me because well the inactive leg, idk i feel some discomfort in the quads for some reason and that gets worse the higher the platform that i rest my legs on, so.. idk what to make of that but would be nice to know if there's anything i can do to reduce that discomfort.

[@christianemccoy6683]

That ending! 💀

[@racermars9817]

Great video. What is the best exercise for the upper glute?

[@alihashemifar1503]

In the "Anatomy of the glute" chapter of the video, he clearly highlights that the "upper glute" is the Gluteus Medius and Gluteus Minimus, and later on the the "best exercises" chapter he recommends the best isolation exercises for these muscles.

[@The_Legend715]

In the stretch position (almost fully flexed hip) my adductor magnus gets cooked, medium hip flexion seems to be the spot that fries my glutes.

[@TheHybrid350]

Great

[@4aa047a3]

thanks for the great content as always, Milo! dumb question, but what would be the lengthened partial range for hip abduction? is it more towards the end when the legs are more extended outwards, or the initial part of the movement? I'm going to guess it's the latter by watching your ROM around 13m15s, but I'm not sure if that makes sense.

[@4aa047a3]

from your tip of thinking about the lengthened position as the opposite of the function, I am now more confident that the lengthened partial range would be when the leg is not as opened because in the beginning it's in the end of the adduction range. thanks, Milo!

[@andresforero]

Ron Swanson references are the greatest human invention in history

[@ionnozik1421]

Is it a good idea to lift heavy for max strength with lengthened partials?

[@cpd_ykm]

Are pendulum squat machines too rare for a shout out? On the criteria they seem to have it all: 1 stretch friendly to grass 2 can use a high foot position 3 time efficient from both feet at once and most people only need 1 plate 4 lower axial load compared to squat or smith squats (imo)

[@denimyadav3826]

How do I make it so that my glutes fail before quads in squats and split squats and vice versa?

[@michaelanthony4750]

do really long step lunges.

[@cerhfhrow4122]

Longer step and more forward lean for glutes, shorter step and more upright for quads

[@michaelanthony4750]

@@cerhfhrow4122 yeah

[@VideoGerm]

Can you talk about high reps vs low reps? Are low reps (with higher weight) rougher on the joints?

[@Ahmed-ui7ig]

do a video on progressive overload

[@BigMac5]

I get a great glute pump on deep leg press even with low feet.

[@Zachematics-nt2sc]

I use squat wedges to assist me in getting a deep squat, does having the heels elevated impact glute hypertrophy negatively for this movement or can I still expect good glute development over time?

[@user-py2ix8qm2h]

Milo, I notice you don't sit back and lean over on squats/split squats to get more of a glute stretch based on your form in the video. Is that intentional? Does maximizing knee bend stretch the glutes enough?

[@karoliskizalas9504]

What about sumo deadlifts from deficit without touching the floor?

[@kozmo7]

Pony up boys. 2026 is year of the horse, we’ve got time lads.

[@darrell5703]

I have lower back pains when I do certain exercises or when I push too hard or go too heavy when doing them. The leg press machine kills my lower back when my feet are high up. I have to place my feet at the lowest part of the platform and lift my butt a couple inches off the bottom. Then I can go deep and it with relatively no lower back pain. Idk how I can get to do higher feet placement leg presses. If I go lower weight, I’m so tight and stiff that my legs won’t let the weight come all the way down lol. So only on relatively heavy weight can I get the deep stretch. Guess I can try to doing half reps🤔. Doubt that’ll cause me any pain 😆

[@blitzjazz4107]

Milo the audio on your and Paks latest videos is really weird

[@SuperSwifte]

At 7:02 you got the angle wrong. Definitely not supposed to be 140 degrees. Not sure what you meant to say though.

[@weyhanng7028]

Next video: Best exercise for Bells of Steel

[@MacFlanahan]

Would hip thrusts with straight legs elevated on a platform be superior to bent leg hip thrusts due to increased stretch on the glute?

[@YumiTab]

I think feet elevated but keeping the legs bent would be better for the glutes. If you straighten your legs, your hamstrings will stretch and be a more limiting factor for how deep of a hip flexion you can get vs if you keep your knees bent.

[@fedralougiaki1814]

Would you also consider loaded rounded-back back extensions? I use the back extension machine for that. It seems to work for me when the movement is relatively slow with a small pause in the most extended part of the movement. I started using a 50 kg barbell for 8-10 reps. Gradually increased load to 60 kg for 8 and now 10 reps. 3-4 sets seem more than enough for my capacity. I am not sure whether it actually works but it's putting my upper glute in a very extended position over load without hurting my lower back ( as it's rounded). What do you say?

[@delawn4532]

Curious too! I have been doing rounded back back extensions for glutes as well in my home gym

[@fedralougiaki1814]

Have you seen any progress? Hypertrophy wise?

[@delawn4532]

@@fedralougiaki1814 Yes for sure!

[@hanshelfer2799]

what about hip ADduction?

[@inkwell101]

Thoughts on the hip thrusts machine?

[@BigBADSTUFF69]

the only sane way to do hip thrusts. Setting up a bar is such a pain in the ass and Ive seen small females doing like 4 plates on hip thrusts

[@joel5956]

Dr. Wolf: "How to maximally stretch your ass, according to SCIENCE." 🔥🔥🔥

[@ignaciosaezdelaplaza4687]

any great free weights exercises for those with a home gym?

[@user-ii7xc1ry3x]

I mean you can hit those RDLs and Squat variants: gonna hit hams, quads, glutes.

[@BigBADSTUFF69]

squats, RDLs, Good Mornings, lunges, split squats

[@joel5956]

Hip extension would be really easy with a barbell, so I assume you're talking about hip abductors? My first thought would be sumo deadlifts or cossack squats, which have a little of both.

[@joshthompson6881]

Walking lunges (long stride) kill me off every time

[@avistrelchin2293]

RDL and Good morning appeared in the hamstring video but not in the glute video? 🤔🤔🤔🤔🤔🤔🤔

[@vekonglengkong]

Bulgarian Split Squat is da best.

[@harrygrossman4378]

What about sumo squats or high step-ups?

[@alaaentabi7879]

Surprised sumo deadlifts werent mentioned, they are stretch loaded, your glutes will be the limiting factor(using straps)

[@ELENERGUMENOINESTABLE]

The thumbnail 💀

[@Raj-zt6hf]

now THIS was what I was waiting for. I need to build a fatty

[@sgarvagh]

Doing the ankle cuff glute medius exercise is better done lying on your side on a bench IMO.

[@spideylover4105]

I'm shocked you didn't get into foot placement (i.e. sumo squats)

[@duhBklase]

I'm curious, what makes squats a better exercise for glutes than RDLs?

[@The_Legend715]

Phd in squats here, I think the answer is the hamstrings. In a squat there are no hamstrings. If you want to make your RDLs more glutes you gonna have to slightly bend the knees more, and sit into it with hips. Which at that point why not just do squats?

[@BigBADSTUFF69]

I do RDLs right after squats every week, that's the way

[@alaaentabi7879]

@@The_Legend715 why would u not do sumo deadlifts tho ? in sumo theres minimal hamstrings and minimal quads, your lower back is more upright, and unless youre super wide your addcutors wont be the limitng factor. I get a sore butt for 2 3 days whenever i hit a new pr on sumo DL

[@kayglifts]

@@alaaentabi7879 agree, sumo deadlifts cook up my butt. I do it like Dr Mike recommends in his Deadlift video.

[@Kendoeirbdo]

I injured my lower back two weeks ago and ever since the only squat pattern I can do without serious discomfort are Split Squats. Not fun

[@andersbjrnsen7203]

Bulgarians are really great though, so unless you were aiming for a big squat for its own sake you could get just as good athletic or muscle development with the split squat.

[@Kendoeirbdo]

@@andersbjrnsen7203 I completely agree, I’ve always done Bulgarians for that reason.

[@warrenhenning8064]

Low bar squats are better for glutes than high-bar, right? Basically you want to squat like the Westside Barbell guys.

[@d3rpn1nj47]

Thanks for discovering hip abduction, tell Dr. Mike. Rate one of his glutes destroyed videos plz.

[@augustotutaoo]

❤

[@davidbright8978]

Im shocked the gym girls are not up in arms calling you out for talking crap on hip thrust or Bar F

[@andresroman9544]

comment for the algorithm

[@DG123z]

Leg press with the pin, not plates

[@pretty_flaco]

squats, deficit rdls, abductions and calorie surplus will get you bulbous, voluminous and rotund glutes …..

[@gokukakarot1855]

For the algorithm

[@namazishmakhametov3649]

First 100!

[@lukeharris2622]

✝️💪

[@phinnphace]

The adducter machine had definitely given me noticeable glutes. Go figure

[@nikolasdeclercq3348]

Based

[@TURBORACER99]

did you use AI for your voice? lol

[@hermitroamer]

AI used him

[@FTCRW]

Science-*backed* hehehe

[@benstaniforth2591]

BUNDA!

[@Olyrous]

This is typical leg training. Squats will train you legs first, and the glutes second. Having massive legs isn't going to help with how your glutes look.

[@alik5972]

No glute cam on this one? Disliked and reported

[@noloveforthehaters]

No advanced lifter, male or female, would waste their time on hip thrusts. They know better.

[@wataboutya9310]

I often wonder when the internet is going to wake up and abandon nonsense like this.

[@chrishouterman4772]

What’s the nonsense?

[@ophirmayer1]

In my experience, the first thing to give out when squatting deep are your knees. Be super careful with these people

[@DG123z]

Those exercises work mostly lower back

[@thenecroyeti1]

These videos could be 3 minutes long. The first 10 minutes is just you repeating yourself. I understand this content is easy for you to make, but it has to be hurting your analytics.

[@BigBADSTUFF69]

fast forward

[@DG123z]

Girls just need to eat more and work out less