When you think about building a stronger, more powerful lower body, one muscle group often steals the spotlight: the gluteus maximus (GMax). It's not just about aesthetics—your glutes are the powerhouse behind explosive sprints, heavy lifts, and stable hips for everything from running to jumping. Strength coaches and gym-goers alike are always hunting for the best moves to light up this muscle. A 2020 systematic review by Walter Krause Neto and colleagues, published in Journal of Sports Science and Medicine, dives deep into which strength exercises with external load crank up GMax activation the most. Spoiler: some classic lifts and surprising variations top the list. Let's unpack the science and give you a roadmap to glute gains that'll boost performance and turn heads.
Why Your Glutes Are the Real MVP
The gluteus maximus is the largest muscle in your body and the primary driver of hip extension—a movement critical for daily life and athletic feats. Whether you're squatting a barbell, sprinting down a track, or leaping for a dunk, your GMax is working overtime to extend your hips, stabilize your pelvis, and keep your knees from caving in. It teams up with hamstrings and adductors, but studies show it's the star of the show for loaded exercises like squats or deadlifts, where hamstrings often play second fiddle due to simultaneous knee and hip movement.
But here's the thing: not all exercises activate your glutes equally. Some moves barely wake them up, while others make them scream. Knowing which ones deliver the most bang for your buck can save you time and effort in the gym. The Krause Neto review used electromyography (EMG)—a technique that measures muscle electrical activity—to compare GMax activation across exercises, reported as a percentage of maximal voluntary isometric contraction (MVIC). They categorized activation as low (0–20% MVIC), moderate (21–40% MVIC), high (41–60% MVIC), or very high (>60% MVIC). The higher the percentage, the harder your glutes are working. Let's see what made the cut.
The Science Behind the Review
The researchers scoured PubMed, SportDiscus, Scopus, Google Scholar, and Science Direct, landing on 16 studies that met their strict criteria: original research, physically trained participants, surface EMG data normalized to MVIC, and strength exercises with external load (think barbells, not just bodyweight). They excluded isometric moves, plyometrics, and studies with unclear protocols or unhealthy subjects. The final tally? 231 participants (141 men, 90 women) across 24 exercise variations, tested with loads from 40% to 100% of one-rep max (1RM) or 3–12 repetition max (RM).
EMG setup varied—some studies placed electrodes on the upper or lower GMax, others used different normalization moves (like a glute squeeze)—but all studies scored high (7/8) on the PEDro quality scale, ensuring solid methods. The review pooled data to rank exercises by average GMax activation, revealing a clear hierarchy of glute-firing potential.
The Top Glute Activators: What Works Best
Here's where it gets juicy. The review found 16 exercises hitting that very high activation threshold (>60% MVIC), meaning they're prime for building strength and size. Let's break down the winners, starting with the king of the hill:
Step-Up and Variations: The Glute Champions
- Step-Up (169.22% MVIC)
- Lateral Step-Up (114.25% MVIC)
- Diagonal Step-Up (113.21% MVIC)
- Crossover Step-Up (104.19% MVIC)
The step-up family crushed it, with the standard step-up averaging a jaw-dropping 169% MVIC. Why? These unilateral moves demand massive hip extension to lift your body, plus serious stabilization to keep your pelvis level and femur in check. The lateral, diagonal, and crossover versions add dynamic twists, firing up gluteus medius for extra stability, which amps GMax effort. Tested at 6RM, these are tough but effective—perfect for advanced lifters, though beginners might struggle with balance and load limits.
Deadlifts: Heavy Hitters
- Hex Bar Deadlift (88% MVIC)
- Traditional Deadlift (64.50% MVIC)
Deadlifts are no surprise on this list. The hex bar version edged out the traditional, likely due to a more upright posture that emphasizes hip drive over back strength. Both hit very high activation, with loads at 1RM or 12RM. The GMax powers the lockout, making these staples for strength and hypertrophy, though form is critical to avoid lumbar stress.
Hip Thrusts: Glute-Specific Fire
- Rotation Barbell Hip Thrust (86.18% MVIC)
- Traditional Barbell Hip Thrust (82.37% MVIC)
- American Barbell Hip Thrust (73.65% MVIC)
- Pull Barbell Hip Thrust (65.87% MVIC)
- Band Hip Thrust (64.20% MVIC)
Hip thrusts are glute royalty, designed to isolate hip extension without knee flexion stealing the show. The rotation variation (feet externally rotated) led the pack, boosting activation by tweaking hip mechanics. Traditional and American styles followed close, with upper GMax often hitting harder (up to 89.9% MVIC) than lower (57.4% MVIC). Even at lighter loads (40% 1RM), hip thrusts delivered, making them versatile for all levels. Bands added resistance without barbells, still cracking the very high zone.
Squats and Lunges: Versatile Powerhouses
- Belt Squat (71.34% MVIC)
- Split Squat (70% MVIC)
- Modified Single-Leg Squat (65.60% MVIC)
- In-Line Lunge (67% MVIC)
- Traditional Lunge (66% MVIC)
These moves rounded out the very high crew. Belt squats, which reduce spinal load, hit hard at 5RM. Split and single-leg squats demand unilateral strength and stability, firing GMax to extend hips and control descent. Lunges, tested at 10RM, balanced activation with accessibility—inline and traditional versions were neck-and-neck, great for dynamic training.
Notable Mentions: High to Moderate
- Parallel Back Squat (59.76% MVIC, High)
- Front Squat (40.54% MVIC, High)
- Stiff-Leg Deadlift (40.50% MVIC, High)
- Overhead Squat (39.75% MVIC, Moderate)
- Sumo Deadlift (37% MVIC, Moderate)
- Partial Back Squat (28.16% MVIC, Moderate)
- Full Back Squat (26.56% MVIC, Moderate)
Surprisingly, back squats didn't always dominate. Parallel squats scraped into high territory, but partial and full versions lagged, possibly due to deeper squats shifting load to quads or inconsistent EMG methods. Front squats and stiff-leg deadlifts also fell short of very high, while overhead and sumo deadlifts brought up the rear, likely due to stability demands or hamstring focus.
Why Step-Ups Rule (and Others Follow)
Step-ups topped the charts because they're unilateral and weight-bearing, forcing GMax to multitask: extend the hip, stabilize the pelvis, and control knee alignment. This stabilization demand—also seen in split squats and lunges—pushes activation sky-high compared to bilateral moves like squats, where load spreads across both legs. Hip thrusts shine by isolating hip extension, minimizing quad or hamstring interference, and foot position tweaks (like rotation) dial up the intensity. Deadlifts leverage heavy loads to drive GMax effort, especially in hex bar form, which aligns the body for max hip power.
But it's not just about the exercise—factors like load, speed, fatigue, and technique matter. Heavier loads (90–100% 1RM) often spiked activation, as seen in back squats. Slower reps increase time under tension, potentially boosting EMG readings, while fatigue can dampen output. Mechanical complexity (open vs. closed chain) and joint stability needs also tilt the scales—step-ups and single-leg moves win here over stable squats.
Building Your Glute Game Plan
So, how do you use this to sculpt a stronger backside? The review's findings are a goldmine for programming. Here's your step-by-step:
- Prioritize Very High Activators: Start with step-ups, hip thrusts, or hex bar deadlifts for max GMax focus. Beginners can stick to traditional hip thrusts or lunges, which are easier to master.
- Mix It Up: Combine unilateral (step-ups, lunges) and bilateral (deadlifts, squats) moves for balanced strength and stability. Rotate variations weekly to hit upper and lower GMax.
- Load Smart: Use 3–12RM for hypertrophy, pushing 40–100% 1RM for strength. Even lighter hip thrusts (40% 1RM) work, so scale to your level.
- Tweak Technique: For hip thrusts, try external foot rotation. For squats, widen your stance or stick to parallel depth for more GMax love.
- Progress Gradually: Step-ups are tough—build stability with bodyweight or dumbbells before piling on plates. Avoid fatigue to keep activation high.
- Warm Up Right: Activate glutes pre-workout with band hip thrusts or bodyweight bridges to prime the muscle.
Limits and What's Next
The review isn't perfect. EMG methods varied—electrode placement, normalization moves (glute squeeze vs. prone extension), and analyzed movement phases (concentric vs. eccentric) differed, muddying comparisons. Loads ranged widely (40–100% 1RM), and training experience wasn't always clear, which could skew results. Men and women were mixed, but sex-specific responses weren't explored. Plus, EMG measures activation, not hypertrophy—high readings don't guarantee growth without volume and progressive overload.
Future studies should standardize EMG protocols, test equal loads, and dig into how gender, training history, or fatigue shift activation. Long-term trials linking these exercises to actual glute growth would seal the deal. And what about velocity? Fast reps might change the game for power athletes.
Your Glute Gains Blueprint
Ready to fire up your GMax? Here's a sample workout based on the review:
- Warm-Up: Band Hip Thrust (2x15, 64.2% MVIC)
- Main Lift: Hex Bar Deadlift (4x6 at 80% 1RM, 88% MVIC)
- Accessory 1: Traditional Barbell Hip Thrust (3x10 at 70% 1RM, 82.37% MVIC)
- Accessory 2: Lateral Step-Up (3x8/side at 6RM, 114.25% MVIC)
- Finisher: In-Line Lunge (2x12/side at 10RM, 67% MVIC)
Do this 2–3 times weekly, progressing load every 2–4 weeks. Pair with 7–9 hours of sleep and protein (1.6–2.2g/kg bodyweight) to fuel recovery—check the sleep tips from this study for more.
The Krause Neto review proves you've got options to hammer your glutes. Step-ups lead the pack, but hip thrusts, deadlifts, and lunges aren't far behind. Pick moves that match your skill, tweak for max activation, and watch your strength—and maybe your jeans—fit better. Dive into the full study here for the nerdy details. Now, go lift heavy and build that backside.