Brookbush Institute reviews what really targets upper vs lower glutes

The Brookbush Institute published a new evidence review on whether specific exercises can preferentially activate upper or lower gluteus maximus fibers. The article says hip abduction and external rotation favor upper-glute activation, while lower-glute targeting is not supported by current evidence.

Why it matters: - The review challenges a common fitness claim that people can selectively train the “upper” or “lower” glutes. - The findings matter for exercise selection in fitness, performance, and physical medicine. - The article says acute EMG differences should not be assumed to predict regional muscle growth.

What happened: - The Brookbush Institute published a new article titled “Gluteus Maximus Exercises: Upper Glutes vs. Lower Glutes” on Aug. 21, 2026. - The review examined research comparing upper and lower gluteus maximus activity and regional hypertrophy. - The article is presented as part of the Brookbush Institute’s evidence-based education platform. - Related materials listed with the article include “Femur Length and Squat Form” and the course “Anatomical Position & Anatomical Directions.”

The details: - The review included primary studies using fine-wire and surface EMG. - The exercise set reviewed included hip abduction, external rotation, hip extension, loaded resistance exercise, walking, stair ambulation, running, and sprinting. - The article also included a randomized training study that assessed regional hypertrophy. - Exercises that included hip abduction and/or external rotation generally showed greater upper than lower gluteus maximus EMG activity. - Examples listed include clams, side-lying hip abduction, side-steps, hip hikes, and some single-limb stance tasks. - Exercises centered on hip extension generally showed similar activity between upper and lower regions. - Examples listed include bridges, quadruped hip extensions, lunges, squats, and hip thrusts. - No exercise consistently showed preferential lower-glute recruitment except for one phase of prone hip extension under one testing condition. - Barbell hip thrusts produced greater upper and lower gluteus maximus EMG activity than back squats. - Nine weeks of hip thrust and back squat training produced statistically similar increases in upper, middle, and lower gluteus maximus cross-sectional area.

Between the lines: - The review draws a distinction between muscle activation during a workout and muscle growth over time. - The findings suggest that popular “upper glute” and “lower glute” workout claims may oversimplify how the gluteus maximus adapts. - The training takeaway is broader than isolation work: the article favors a mix of hip abduction/external rotation and multi-joint hip extension.

What's next: - The Brookbush Institute recommends comprehensive gluteus maximus training that includes both hip abduction/external rotation and multi-joint hip extension exercises. - The article positions the review as a reference point for future exercise programming and education. - The Brookbush Institute directs readers to its social channels for updates and additional content: LinkedIn, Instagram, Facebook, YouTube, TikTok, X, and Pinterest.

The bottom line: - Current evidence supports upper-glute emphasis through hip abduction and external rotation, but not selective lower-glute targeting.