#154 // The Best & Worst GLUTE Exercises (science-based glute training)
Fitness Stuff (for normal people)
Tony and Marianna
4.9 • 644 Ratings
🗓️ 3 February 2025
⏱️ 54 minutes
🧾️ Download transcript
Summary
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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Tools mentioned in episode:
Fitness Stuff Calculators (Calorie, Protein, etc.)
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Eat This Much Meal Planner
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
Transcript
Click on a timestamp to play from that location
| 0:00.0 | Posterior Palace. |
| 0:02.9 | Peaches. |
| 0:04.4 | Bubble Factory. |
| 0:06.4 | Donk. |
| 0:08.0 | Throne of cheeks. |
| 0:10.2 | We're talking about glutes. |
| 0:12.0 | Why? |
| 0:12.9 | Because we're doing our third rendition of our best and worst exercise-style episodes, |
| 0:18.4 | where you guys, the listeners, voted on one muscle group for us to completely |
| 0:22.3 | break down from start to finish and rank the best and worst exercises for growth in optimal |
| 0:27.7 | development. And I am pumped to do this episode on glutes because not only are they the |
| 0:32.6 | undeniable crown jewel of the posterior chain where function meets flawless harmony. |
| 0:38.6 | They're also arguably the most important muscle group when it comes to your actual health |
| 0:42.9 | for both men and women. |
| 0:45.4 | And if you want more after each episode, like getting access to every single one of our |
| 0:49.4 | complete 12-week training programs that are programmed out into Google Sheets so you can |
| 0:53.7 | track your |
| 0:54.3 | workouts to guarantee you are making progress, like our ultimate push-pull legs, our newest |
| 0:59.0 | power builder program, or even one of our specialized programs like the glute-focused 12-week |
| 1:04.6 | routine. All you got to do to get access to all of that is just be a part of FS Premium, |
| 1:09.8 | which is just the premium version of this podcast |
| 1:12.1 | that's just five bucks per month. It gets you access to all of our training programs, bonus |
... |
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