#154 // The Best & Worst GLUTE Exercises (science-based glute training)

Glutes—arguably the crown jewel of the posterior chain—are more than just for aesthetics; they’re one of the most important muscle groups for overall health and performance. In this episode, we’re breaking down the best and worst glute exercises, as voted on by you, our listeners, in our third installment of this series. We’ll take a deep dive into which movements actually deliver results, which are overrated, and what you should be focusing on for optimal growth and strength. From biomechanics to exercise selection, we’re covering everything you need to know to build strong, functional glutes. Whether you're chasing aesthetics, strength, or longevity, this episode has something for everyone. Buckle up—this one’s going to be juicy.

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Timestamps:

(4:03) Goal of today’s episode

(7:58) The role genetics play

(17:44) Anatomy of glutes

(21:48) How to train them

(24:16) Best and worst exercises

(50:13) Building glutes