Video Summary
The loaded single-leg RDL is the top all-around exercise for activating all three glute muscles.
Hip thrusts best target gluteus maximus; single-leg variations increase medius activation.
Lateral band walks and side plank leg lifts are great for hip stability; sidelying leg raises produce low force.
Load bodyweight drills (hip hikes, split squats) to 12–15RM to meaningfully increase muscle force.
Maintain a level pelvis in single-leg drills (point back toe) to maximize lateral glute engagement.
The loaded single-leg Romanian deadlift (single-leg RDL) is rated best for targeting the glute max, medius, and minimus when performed with appropriate load and form.
Sidelying leg raises produce low muscle force for all three glute muscles (tier four) and only modestly improve with ankle weights, so they're mainly useful in early rehab rather than as a primary strength builder.
Loading the hip hike (dumbbell against the thigh or ankle weight) to make 12–15 reps challenging increases glute forces—particularly the glute minimus—moving it from low output into a more effective tier.
Pointing the back toe toward the ground as you hinge and treating the movement as a horizontal hinge helps maintain a level pelvis and prevents the hip from opening, improving lateral glute engagement.
Use lateral band walks for motor control and early activation/warm-ups to train hip/knee stability; use loaded compounds (hip thrusts, loaded split squats, single-leg RDLs) to provide the mechanical tension required for strength and hypertrophy.
"The glute muscles are crucial for human movement."
The glutes play a vital role in controlling the femur, stabilizing the pelvis, and extending the hip during activities such as running and squatting.
They are not only essential for movement but are also considered a favorite muscle group for many individuals.
The video aims to evaluate the top eight glute exercises used by physical therapists and strength coaches, based on scientific evidence.
"The glute max is the largest of the three glute muscles."
The gluteus maximus is the largest and most powerful muscle in the body, primarily responsible for hip extension, external rotation of the femur, and hip abduction.
The gluteus medius, located on the side of the pelvis, stabilizes the pelvis and controls the femur's rotation in the hip socket.
The gluteus minimus serves a similar function to the glute medius, focusing on stabilizing the pelvis and the thigh bone.
Dysfunction in these muscles can lead to decreased running speed, lifting power, poor movement quality, and an increased risk of injury to the back, hips, and knees.
"The lateral bandwalk is one of the most popular glute exercises in physical therapy."
This exercise targets the glute medius and primarily works to provide stability for the hips and knees.
Lateral bandwalks are beneficial for improving motor control and preparing the body for common movements in sports and daily life, such as cutting and jumping.
It's a versatile movement that can be added to warm-ups without any weight requirements.
Proper form is crucial; many perform this exercise incorrectly, allowing the knees to collapse inward, which can be a result of excessive band resistance or a lack of awareness in movement.
Adjusting the band’s placement can increase or decrease glute demand, with a higher placement being more challenging.
"The hip hike is often recommended for those with a significant pelvic drop when running."
This exercise teaches the glute of the stance leg to maintain pelvic control by raising the hip while the other leg drops as low as possible.
While bodyweight hip hikes are usually too easy, adding weight can significantly increase muscle activation, especially in the glute minimus.
Loading the exercise is essential for achieving effective muscle force and results.
"The sidelying leg raise is not the muscle builder it is made out to be."
Despite its popularity, this exercise has a low muscle force output, ranking poorly for all three glute muscles.
Loading it with ankle weights does not significantly improve muscle activation beyond tier three.
It’s mostly suitable for early physical therapy phases rather than as a robust strengthening option.
"The side plank leg lift may look easy, but it's no joke."
This exercise targets the glute muscles through isometric contraction by lifting the top leg while maintaining a side plank position.
It significantly activates the glute medius and minimus, making it a better option than sidelying leg raises for strength building.
Even a small number of repetitions performed correctly can induce substantial muscle fatigue in the lateral glutes.
"The hip thrust is probably one of the most well-known glute-builder exercises."
This exercise excels at targeting the glute max and is simple to perform and progressively load as strength increases.
The study highlights a single-leg variation of the hip thrust, which enhances glute medius activation and offers insights into side-to-side muscle imbalances.
When performed with sufficient load in the 12 to 15 repetition range, it ranks tier one for glute development.
"The single leg squat is probably one of my favorite exercises for hip health."
This exercise is not intended to be an advanced pistol squat, but rather focuses on restoring proper squatting mechanics on one leg, especially for those experiencing hip or knee pain.
Participants are instructed to squat to the point where their knees reach 90 degrees of flexion, providing a controlled depth to minimize discomfort.
The training focuses on engaging all three glute muscles effectively, and added weight elevates its strength-building capacity to tier one for the glute medius.
"The target leg during the split squat is your front leg."
Split squats begin with the knee stacked over the lead foot, but muscle activation is moderate if performed without additional weight.
The demand on the glute muscles, particularly the glute max, rises significantly when the exercise is loaded, making it a more effective option for glute strength development.
"Many people perform the single leg RDL incorrectly, dropping too low or twisting the pelvis, which limits the engagement of the lateral glutes."
The single leg Romanian Deadlift (RDL) is a favorite exercise but is often performed with poor form. Common mistakes include dropping too low, which increases strain on the lower back, and twisting the pelvis open, reducing the engagement of the lateral glutes.
To execute the single leg RDL correctly, begin with a slight bend in your standing leg and your back leg fully straight. Rather than focusing on dropping the weight down, approach this movement as a horizontal motion.
Start by driving the heel of your free leg behind you while leaning forward with your chest. This will help maintain proper form and prevent the back from rounding.
Only lower your body as far as you can while ensuring your back remains flat, pausing briefly at the lowest point where you can maintain control. You should feel a build-up of tension in your glutes at this point.
"To keep your pelvis level while performing the single leg RDL, point your back toe towards the ground as you hinge."
Maintaining a level pelvis is crucial for engaging hip stabilizers like the glute medius and minimus during the exercise. If the hip opens up, you will diminish the effectiveness of the workout.
One effective technique to keep your pelvis stable is to point your back toe towards the ground as you hinge. This small adjustment can significantly enhance glute activation.
While performing the movement with body weight can activate the glutes moderately, adding sufficient load while maintaining proper form can significantly increase glute engagement, working all three glute muscles effectively.
"If I had to pick just one exercise that works all three glute muscles effectively, the loaded single leg RDL takes the top spot."
Among all glute exercises, the loaded single leg RDL stands out as the most effective for targeting all three glute muscles.
It's crucial to remember that while this exercise is highly beneficial, it does not mean other glute exercises are irrelevant. A combination of exercises tailored to individual needs is essential for injury recovery, building strong hips, and enhancing performance.
For those looking for personalized guidance on injury recovery and exercise selection, the book "Rebuilding Milo" is available and currently on sale.
