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NEW YORK, NY, UNITED STATES, August 21, 2026 /EINPresswire.com/ -- Snippet from NEW Article: Gluteus Maximus Exercises: Upper Glutes vs. Lower Glutes (Systematic Review)
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ABSTRACT:
Background: The gluteus maximus exhibits regional anatomical and functional differences, prompting claims that exercise selection can preferentially target the upper or lower portions of the muscle. However, the extent to which regional muscle activity can be modified through exercise, and whether differences in electromyographic (EMG) activity predict regional hypertrophy, remains unclear.

Objective: To systematically review research comparing upper and lower gluteus maximus muscle activity and regional hypertrophy during therapeutic exercise, resistance training, and locomotor tasks.

Methods: Primary studies directly comparing upper and lower gluteus maximus activity or growth were reviewed, including fine-wire and surface EMG studies of hip abduction, external rotation, hip extension, loaded resistance exercise, walking, stair ambulation, running, and sprinting, as well as a randomized training study assessing regional hypertrophy. Supporting anatomical and physiological research was included to inform interpretation of regional function.

Results: Exercises incorporating hip abduction and/or external rotation generally resulted in significantly greater upper than lower gluteus maximus EMG activity, including clams, side-lying hip abduction, side-steps, hip hikes, and some single-limb stance tasks. In contrast, exercises consisting primarily of hip extension, including bridges, quadruped hip extensions, lunges, squats, and hip thrusts, generally resulted in similar activity between regions. No exercise consistently demonstrated preferential lower gluteus maximus recruitment, with the exception of a single phase of prone hip extension under one testing condition. Barbell hip thrusts produced greater upper and lower gluteus maximus EMG activity than back squats; however, 9 weeks of hip thrust and back squat training resulted in statistically similar increases in upper, middle, and lower gluteus maximus cross-sectional area.

Conclusions: Current evidence supports preferential recruitment of the upper gluteus maximus through exercises incorporating hip abduction and external rotation, whereas evidence does not support selectively targeting the lower gluteus maximus. Hip extension exercises appear to recruit both portions similarly. Further, acute regional EMG activity should not be assumed to predict regional hypertrophy. Comprehensive gluteus maximus training should include both hip abduction/external rotation and multi-joint hip extension exercises.

Brent Brookbush
Brookbush Institute
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