Key Takeaways This blog presents an evidence-based glute workout built off the findings of ACE-sponsored research that evaluated eight different exercises to determine which ones most effectively targeted the glutes. If you or your clients have questions about the most effective glute workouts—whether for functional or aesthetic reasons—look no further, as this glute circuit can be used on busy days when clients are pressed for time and want to squeeze in a quick workout or as an element of a comprehensive multi-day split routine. This is glute training made simple.

 

Back in 2006, ACE-sponsored research evaluated eight different exercises to determine which ones most effectively targeted the glutes. One of the most common questions being asked of trainers back then was about how to strengthen and tone this muscle group and it seems not much has changed, as this research is consistently among the most read articles on ACEfitness.org.

It’s important to note that while many clients may want to build bigger glutes for aesthetic reasons, these muscles also play a number of essential functional roles. The glutes (i.e., the gluteus maximus, medius and minimus) are prime movers in hip extension, which is crucial for walking, jumping, squatting and climbing stairs; hip abduction, which stabilizes side-to-side movements like side lunges; and hip external rotation, which is required for rotational power when swinging a golf club or throwing a ball, for example.

In addition, the glutes are essential for pelvic and core stability, postural support, injury prevention and balance. Not only are strong glutes vital for sports performance, but they are also needed to perform countless activities of daily living.

Anecdotal evidence gathered from an earlier survey of ACE Certified Personal Trainers showed that most favored the traditional squat for strengthening the glutes, but ACE wanted to take a more scientific approach. The researchers began by evaluating each of the study’s 12 participants’ one-repetition maximum (1-RM) on the following exercises:

• Traditional squats
• Verticle leg press
• Horizontal leg press
• Step-ups
• Lunges
• Four-way hip extension

Two other exercises were also included in the research—single-leg squats and quadruped hip extensions—but no 1-RM was recorded because these exercises use body weight as resistance.

On two subsequent workout sessions, researchers placed electromyography (EMG) electrodes on the gluteus maximus, gluteus medius and the hamstrings* muscles of each participant, who then performed a 1-RM of the traditional squat, followed by a set of five repetitions of each of the various exercises. These sets were performed at 80% of the participant’s 1-RM.

*While the hamstrings are not gluteal muscles, they are synergists with those muscles, as they are all hip extensors. The gluteus minimus was not included because this muscle is deep to the gluteus maximus and cannot be tested with surface electrodes.

Researchers then compared the amount of muscle activation for each exercise to that seen with the traditional squat. Here is a quick summary of their findings for each of the muscles/muscle groups tested:

• Gluteus maximus: All exercises elicited similar muscle activation—with the exception of the horizontal and vertical leg press exercises, both of which elicited significantly less.
• Gluteus medius: Quadruped hip extensions, step-ups and lunges generated significantly more muscle activation than squats, while the horizontal and vertical leg press exercises again elicited significantly less.
• Hamstrings: Quadruped hip extensions, step-ups, lunges and four-way hip extensions garnered significantly more EMG activity than squats, with the horizontal and vertical leg press exercises once again eliciting the least amount of effort.

The bottom line is that five exercises emerged as effective alternatives to traditional squats: single-leg squats, quadruped hip extensions, step-ups, lunges and four-way hip extensions. It makes intuitive sense that multiple exercises would be effective in slightly different ways, as the glutes are a large muscle group. Fortunately, they’re also easy to isolate through training.

John Porcari, PhD, the lead researcher on this study and a member of the ACE Scientific Advisory Panel, suggests focusing on the results for the gluteus maximus, which he says is most important to strength development of the glutes overall. Nearly all of the exercises showed statistically similar EMG recruitment patterns for the gluteus maximus, but Porcari points out that the quadruped hip extension and traditional squat showed the highest level of effort, and that the quadruped hip extension, which is a body-weight exercise, could be progressed with the addition of ankle weights, perhaps making it the best option.

The optimal approach might be to mix and match all eight of the exercises included in this study, to not only provide variety to the routine, but also to target the muscle group in different ways and avoid overuse injuries. Porcari says that the horizontal and vertical leg press exercises should not be dismissed based on the results of this study, as these machines provide a stable environment where exercisers, particularly beginner exercisers, have complete control over the range of motion.

A Glute Circuit for Busy Days

Complete the following workout by performing the four exercises in Round 1 in order, moving from left to right. If you plan to do more than one round, you can either complete the same round multiple times or move on to Round 2. Depending on how much time you have to work out, you can adjust your rest periods between exercises and between rounds to accommodate your schedule. You can also determine how many sets or rounds to do based on your available time.

 

Note: Round 1 features exercises from the original ACE study, while the Round 2 exercises were not included in the original ACE study but are included here for variety.

Visit the ACE Exercise Library to explore effective exercises categorized by body part, experience level and equipment availability. For each exercise, you’ll find a detailed explanation of proper form, along with photo or video demonstrations.