HIP UP

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Equipment

Muscles

Tier ranking

SBest

⠿⠿

Hip Thrust

CompoundTop glute builder with unmatched peak contraction

⠿⠿

Bulgarian Split Squat

CompoundDeep stretch plus strong contraction, elite unilateral glute hit

⠿⠿

Cable Kickback

IsolationConstant tension glute isolation, perfect routine finisher

AGreat

⠿⠿

Romanian Deadlift

CompoundPremier hip hinge for simultaneous glute-ham development

⠿⠿

Barbell Glute Bridge

CompoundGreat glute activation and easy setup, but shorter ROM

⠿⠿

Step Up

CompoundFunctional single-leg work, box height adjusts glute focus

BGood

⠿⠿

Sumo Squat

CompoundAccessible compound but only moderate direct glute stimulus

⠿⠿

Walking Lunge

CompoundDynamic lower-body move, effective for glutes with wide strides

⠿⠿

Cable Pull Through

CompoundLow-back-friendly hinge, useful for learning glute engagement

COkay

⠿⠿

Leg Press (High Foot)

MachineGood for supplemental volume, but poor direct glute isolation

⠿⠿

Band Lateral Walk

IsolationGlute medius activator, too light for real hip-up gains alone

DWeak

⠿⠿

Fire Hydrant

IsolationOnly useful as a warm-up drill, too little load for growth

⠿⠿

Clamshell

IsolationRehab and activation only, minimal stimulus for glute growth

FSkip

⠿⠿

Leg Extension

IsolationZero glute involvement, completely irrelevant to hip-up goals

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