The Most Effective Glute Exercises According to Research
Key insights: 60-second read
- Loaded split squats, single-leg RDLs, and hip thrusts produce the highest gluteus maximus forces - these exercises generated 3.3-3.6 times body weight in peak muscle force.
- Side planks and single-leg RDLs are best for gluteus medius and minimus - body weight side planks surprisingly outperformed many loaded exercises for these smaller stabilising muscles.
- Adding resistance increases muscle forces by 28-150N - but the effect varies by exercise and muscle, with single-leg squats showing the biggest jump for gluteus maximus.
- Peak force occurs at maximum muscle length - this suggests training through full range of motion may be particularly important for glute development.
If you're interested in glute muscle strength exercises - whether you are in pain or just looking to improve your hip function, you've probably wondered which exercises are the best use of your time. The gluteal muscles - maximus, medius, and minimus - are among the most important muscles in the body as they play a critical role in everything from walking and running to stabilising the hip and preventing injuries.
But not all glute exercises are created equal. Some exercises may be excellent for building the gluteus maximus but do very little for the medius and minimus - and vice versa.
A fascinating new study published in Medicine & Science in Sports & Exercise by Collings and colleagues from Griffith University in Australia set out to answer this question. The researchers used advanced EMG-informed musculoskeletal modelling to measure actual muscle forces in eight common hip-focused exercises, with and without external resistance. Let us break down what they found and what it may mean for your training or rehabilitation.
On this page
1. Study Overview: How the Research Was Done
This was a within-participant cross-sectional study involving 14 female footballers (soccer, Australian Rules Football, rugby league, and rugby union) aged 18-32 years. All participants had at least 3 months of lower body strength training experience, with a median training age of 6 years. This is important because it means these were experienced individuals who could perform the exercises with proper technique.
The researchers examined eight hip-focused exercises:
- Single-leg squat
- Split squat
- Single-leg Romanian deadlift (RDL)
- Single-leg hip thrust
- Banded side-step
- Hip hike
- Side plank
- Side-lying leg raise
Each exercise was performed with body weight only and with 12-repetition maximum (12RM) external resistance. This means the heaviest weight participants could lift for 12 repetitions with good form.
What makes this study particularly impressive is the methodology. Instead of relying on surface EMG alone (which can have its limitations), the researchers used EMG-informed neuromusculoskeletal modelling. This combines motion capture, ground reaction forces, and muscle activation patterns to estimate actual muscle forces - accounting for force-length and force-velocity relationships that EMG alone misses.
2. Best Exercises for Gluteus Maximus
The gluteus maximus is the largest and most powerful gluteal muscle. It is primarily responsible for hip extension - think standing up from a squat, pushing off during running, or climbing stairs.
| Tier | Exercise | Peak Force Range (N) | % of Maximum Observed |
|---|---|---|---|
| Tier 1 | Loaded Split Squat | 495-688 N | 100% |
| Tier 1 | Loaded Single-Leg RDL | 500-655 N | 98% |
| Tier 1 | Loaded Single-Leg Hip Thrust | 505-640 N | 97% |
| Tier 2 | Loaded Single-Leg Squat | 405-560 N | 86% |
Key finding: The three tier 1 exercises for gluteus maximus all produced peak forces within 3% of each other, meaning they impose very similar loading sizes. The loaded split squat, single-leg RDL, and single-leg hip thrust are all excellent choices for targeting the gluteus maximus.
When comparing to other research, the peak gluteus maximus forces observed in this study (normalised to body weight at approximately 29 N.kg⁻¹ for split squats) were similar to some previous findings but lower than others. This highlights the importance of considering individual differences in methodology, participant characteristics, and modelling approaches.
3. Best Exercises for Gluteus Medius and Minimus
Gluteus medius and minimus are smaller muscles that sit on the side of the hip. They are primarily responsible for hip abduction (moving the leg away from the body) and stabilising the hip and pelvis during single-leg stance. Weakness in these muscles is associated with any number of lower limb dysfunctions including issues like patellofemoral pain, ITB syndrome, and hip osteoarthritis.
| Muscle | Tier 1 Exercises | Peak Force Range (N) |
|---|---|---|
| Gluteus Medius | Body Weight Side Plank Loaded Single-Leg Squat Loaded Single-Leg RDL |
338-483 N 278-422 N 283-405 N |
| Gluteus Minimus | Loaded Single-Leg RDL Body Weight Side Plank |
267-389 N 272-382 N |
Key finding: The body weight side plank - a simple isometric hold - emerged as one of the best exercises for both gluteus medius and minimus. This is particularly useful because it requires no equipment and can be performed anywhere.
Perhaps the most surprising finding was that hip abduction dominant exercises (banded side-step, side-lying leg raise, hip hike) did not produce higher gluteus medius and minimus forces than hip extension dominant exercises like the single-leg squat and RDL. The researchers suggest this is because hip abduction exercises often involve shorter muscle lengths and faster contraction velocities, which reduce the mechanical stimulus despite having high muscle activation.
One important nuance: the single-leg RDL emerged as a standout exercise, producing high forces for all three gluteal muscles simultaneously. It is arguably the most "complete" glute exercise in the study.
4. The Effect of Adding External Resistance
As expected, performing exercises with 12RM external resistance significantly increased peak gluteal muscle forces compared to body weight only. However, the size of the increase varied considerably.
| Muscle | Largest Increase (N) | Exercise | Smallest Increase (N) | Exercise |
|---|---|---|---|---|
| Gluteus Maximus | 150 N | Single-Leg Squat | 48 N | Side-Lying Leg Raise |
| Gluteus Medius | 121 N | Hip Hike | 62 N | Single-Leg Hip Thrust |
| Gluteus Minimus | 88 N | Hip Hike | 28 N | Split Squat |
Key finding: Adding external resistance to some exercises (like the single-leg squat) dramatically increased muscle forces, while for others (like the side-lying leg raise) the effect was more modest. This suggests that certain exercises may be "loadable" - meaning they can be progressed with weight effectively - while others are better suited for body weight or isometric work.
The researchers also noted that the loaded split squat, single-leg RDL, and single-leg hip thrust produced greater peak gluteus maximus forces (3.3-3.6 times body weight) than maximal sprint acceleration (1.9-3.3 times body weight). This puts the mechanical demands of these exercises into perspective.
5. Clinical Implications and Exercise Selection
So what does this mean for you? Well, consider the practical takeaways below, but also know this...
If you have identified a weak glute muscles, just know that it is likely there for a reason. And, that any attempts to correct this weakness also need to be paired with a focus on improving why it became weaker in the first place.
Clinically, I find that the majority of non-traumatic glute weakness may actually be an expression of relatively hidden lower back dysfunction. Just keep this in mind when working hard on your booty strength.
Related: Are Your Glutes Actually Weak, or Just Deactivated?
Practical Takeaways
- For gluteus maximus: Loaded split squats, single-leg RDLs, and single-leg hip thrusts are the top choices. These exercises allow for heavy loading and produce the highest muscle forces.
- For gluteus medius and minimus: Body weight side planks are surprisingly effective and require no equipment. The single-leg RDL also targets these muscles well while also working the maximus.
- Consider exercise "loadability": Some exercises (like the split squat) can be heavily loaded, while others (like side-lying leg raises) have limited capacity for added resistance. Choose exercises that match your goals.
- Full range of motion matters: Peak muscle forces occurred at maximum muscle length, suggesting exercises that take muscles through a full range of motion may promote better adaptations.
- Hip abduction exercises may be overrated: While they feel like they are working, banded side-steps and side-lying leg raises may not provide as much mechanical stimulus as single-leg squats or RDLs for the gluteus medius and minimus - although rehabbing from pain or injury may require the lower stimulus exercises initially.
For rehabilitation settings: If you cannot perform loaded exercises (e.g., acute injury, limited equipment), the body weight side plank is a solid choice for gluteus medius and minimus. The single-leg RDL can be performed with body weight or light resistance and effectively targets all three gluteal muscles.
For strength and performance: The split squat, single-leg RDL, and hip thrust are excellent for building gluteus maximus strength and size. The single-leg RDL is particularly valuable because it simultaneously targets all three gluteal muscles.
Important caveat: This study was conducted in trained female footballers. The findings may not translate identically to untrained individuals, older adults, or males. However, the relative exercise rankings are likely to be similar across populations, even if the absolute forces differ.
This research provides much-needed clarity on which exercises actually load the gluteal muscles. While EMG studies have given us some insight, the use of advanced musculoskeletal modelling in this study offers a more accurate picture of what is really happening under the skin.
If you have been relying heavily on hip abduction exercises (banded side-steps, side-lying leg raises, clam shells) to target the gluteus medius and minimus, you may want to reconsider. The evidence suggests that single-leg RDLs, side planks, and single-leg squats - exercises that also work the gluteus maximus - may be more effective for the smaller gluteal muscles as well.
As always, exercise selection should be individualised based on the person's goals, injury history, and current capacity. But having this evidence base helps us make more informed decisions.
- Grant
Frequently Asked Questions
What is the single best exercise for the glutes according to this study?
The single-leg RDL stands out because it ranked in tier 1 for all three gluteal muscles - gluteus maximus, medius, and minimus. It is arguably the most "complete" glute exercise in the study. However, if you are specifically targeting gluteus maximus, the loaded split squat and hip thrust are also excellent choices.
Are hip abduction exercises like banded side-steps useless?
Not at all. They still produce muscle forces and may be useful for activation, proprioception, or in early rehabilitation when other exercises are not appropriate. However, for building strength and promoting hypertrophy, they may not provide as much mechanical stimulus as single-leg squats, RDLs, or side planks.
Can I rely on body weight exercises to strengthen my glutes?
Yes, body weight side planks produced the highest gluteus medius forces in the study, and body weight single-leg RDLs and squats also generated substantial forces. However, adding external resistance generally increased muscle forces, so if your goal is to maximise strength and hypertrophy, loading is beneficial where possible.
Does this research apply to men and older adults?
The study was conducted in young, trained female footballers. While the relative ranking of exercises is likely to be similar across populations, absolute muscle forces may differ. The researchers note that the findings may not translate identically to untrained individuals or older adults. More research is needed in these populations.
Should I stop doing hip abduction exercises?
Not necessarily. Hip abduction exercises can still be valuable for activation, motor control, and in rehabilitation settings. However, if your primary goal is to build strength and size in the gluteus medius and minimus, you may want to prioritise exercises like the single-leg RDL, side plank, and single-leg squat.
One key insight from this research
"Loaded split squats, single-leg RDLs, and single-leg hip thrusts produce the highest gluteus maximus forces, while body weight side planks and single-leg RDLs are best for gluteus medius and minimus. Hip abduction exercises like banded side-steps may be less effective for strength development than previously thought."
Reference
Collings, T. J., Bourne, M. N., Barrett, R. S., Meinders, E., Goncalves, B. A. M., Shield, A. J., & Diamond, L. E. (2023). Gluteal muscle forces during hip-focused injury prevention and rehabilitation exercises. Medicine & Science in Sports & Exercise. DOI: 10.1249/MSS.0000000000003091
Living With Hip or Knee Pain?
If you are struggling with hip, knee, or lower back pain and want to know which exercises are right for you, we can help. Learn more about our physiotherapy services in Port Macquarie.
Want personalised guidance?
If you would like help making sense of your hip, knee, or gluteal pain, you can book with Grant either in Port Macquarie or via an online telehealth consultation.
