Yiwu Lehong Sports Goods Co,ltd.

Jeff Nippard’s 25 Glute-Leg Exercises Ranked (S-Tier to F-Tier)
Exercise scientist Jeff Nippard’s data-driven breakdown of the best and worst glute-leg exercises is a must-watch for anyone serious about gains.

Key Rankings:

- S-Tier: Walking Lunges, Machine Hip Abduction, 45-Degree Back Extensions

- A-Tier: Machine Hip Thrusts, Romanian Deadlifts, Single-Leg Hip Thrusts

- F-Tier: Donkey Kicks, Fire Hydrants, Kettlebell Swings (for hypertrophy)

The biggest takeaway? Progressive overload beats any “trendy” exercise. If you can’t add weight/reps weekly, it’s not building muscle.

Don’t underestimate 3 minutes—this dumbbell-only workout delivers real results! It’s packed to torch calories, tone your full body, and boost energy for hours.

1. Squat & Press
3. Burpees.
5. Jump squats
2. BO Row, flyes var
4. Russian Twist
6. High Knees

You’ll feel the burn fast—even 1 round boosts metabolism, while 2-3 rounds amplify muscle engagement. Perfect for beginners (adjust weight!) or fitness pros needing a quick, intense session.

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Behind every durable rubber-coated dumbbell lies a standardized production process!
Our Chinese fitness factory spares no effort to ensure top-tier quality in every single piece. Whether you need small batches for your boutique gym or custom designs for your brand, we’ve got you covered!
👉 Small-batch customization supported
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Drop us a message to get your exclusive quote! Let’s power up the fitness world together!