Scientific research shows that not all of the glute exercises for women are created equal. In fact, based on the latest research you might be in shock to learn that some of the most popularized exercises might not be as effective at getting a bigger butt than previously believed. Read on to learn which glute exercises are the most effective ranked from the least to the most effective.
13. Full Squat
Unfortunately this deep variation of the classic barbell squat, ranked the worst when it comes to muscle activation levels of the gluteus maximus. It earned only a moderate level of activation score of 26.56 (measured by the percentage of maximal voluntary isometric contraction or %MVIC, with the higher values representing better activation).
As you read on, you will be able to find out which glute exercise earned the highest level of activation score of 169.22 %MVIC.
12. Partial Squat
Believe it or not, but according to scientific data squatting not as deep actually works your glutes better than going all the way down into the squat. This exercise scored 28.16 %MVIC.
11. Overhead Squat
It appears that the overhead squat is better at activating your glute muscles compared to the full and partial back squats. It scored 39.75 %MVIC.
10. Front Squat
This glute exercise shows very similar activation levels as the overhead squat, scoring 40.54 %MVIC.
9. Parallel Squat
This squat exercise where the depth of the squat is limited to the thighs being parallel to the floor tops all of the traditional squat variations in terms of gluteus maximus activation levels with 59.76 %MVIC.
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8. Deadlift
We all know deadlift as a hamstrings exercise, but did you know that it results in a very high level activation of glute muscles? In fact, researchers show that deadlift exercise can fire up glute muscles at a level of 64.50 %MVIC. That is more than twice the gluteus muscle activation of the partial back squat exercise! This should be taken with a grain of salt because researchers say that it can cause as high as 106.22 %MVIC and as low as 22.78 %MVIC. This means it will all depend on the technique you are using.
7. Lunges Exercise and In-Line Lunge
Both of these exercises produce similar glute activation levels, 66 %MVIC and 67 %MVIC respectively.
6. Split Squats Exercise
Split squats have long been a staple of numerous workout programs and rightfully so. It scored 70 %MVIC. It can be even more effective by increasing load and challenging balance, such as placing the back leg onto an elevated surface just as in bulgarian split squat exercise.
5. Barbell Hip Thrust
This is another booty exercise that has been popularized by many fitness influencers across social media platforms. It produces a very high level of activation of glute muscles with a score of 82.37 %MVIC, and with most of the activation happening in the upper gluteus maximus.
Interestingly, adding an outward clamshell rotation of thighs during the hip thrust can improve the burn to 86.18 %MVIC.
4. Crossover Step Up Exercise
We are now entering the territory of the best butt exercises. This intricate and challenging exercise scored 104.19 %MVIC.
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3. Diagonal Step Up Exercise
Another excellent glute exercise to add to your workouts for isolating gluteus maximus, scoring 113.21 %MVIC.
2. Lateral Step Up
This type of step up exercise showed a very similar level of activation to the diagonal step up, scoring 114.25 %MVIC.
1. Step Ups
According to scientific research, step up is the most effective exercise at activating gluteus maximus muscle. It scored a whopping 169.22 %MVIC.
Why Step Up is the Best Exercise for Getting a Bigger Butt
It is believed that step up’s effectiveness comes from the extra challenges that are placed on the hip muscles to stabilize the hip joint and balance the trunk during the upward and downward squatting motion on one leg.
How to Get a Bigger Bum, the Bottom Line
The key to getting a bigger bum is to make sure to include any of the step up exercise variations in your workout routine, especially the traditional step up. It is also important to remember that any of the exercises presented in this article are excellent for growing a bigger butt, and that you should rotate through these exercises when you feel that you hit the wall with your progress. Switching up between these exercises will allow you to target the different areas of your glute muscles and stimulate their growth to the maximum.
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Sources
Fit.Well.Thrive. articles are written by credentialed fitness, health, and wellness experts, who were professionally trained as part of their education to assess the quality and relevance of medical literature. Our authors only use credible, up-to-date, and evidence-based sources to ensure accuracy of our content.
- Neto, W. K., et al (2020). Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. Journal of sports science & medicine, 19(1), 195–203. https://pmc.ncbi.nlm.nih.gov/articles/PMC7039033/
