Is your glute workout actually hitting the right spot?

A 10-week study on young adults shows that different movements target different parts of the glute. Hip extensions grew the lower (distal) part of the gluteus maximus, while hip abductions grew the upper (proximal) part.

Test your knowledge

If a person wants to target the lower, outer portion of the gluteal muscle (the area closest to the hip joint) rather than the upper portion, which training approach would be more effective based on the study's findings?

A) A program focused on hip extension, such as cable kickbacks.
B) A program focused on hip abduction, such as side-lying leg raises.
C) Any consistent resistance training program, as the muscles will grow uniformly regardless of the movement.
D) Only high-intensity weightlifting, as low-intensity movements do not trigger muscle growth in the lower regions.

🔬 The Breakdown

Context: This confirms that 'one size fits all' exercises don't exist. You don't need a specialized gym membership to see results; you just need to understand how specific movements shape the muscle.

Reality Check: The study used cable machines to isolate these movements, which can be hard to replicate without a gym. However, the mechanics of the motion are what drive the growth, not the equipment.

Takeaway: To target the lower glute, focus on hip extensions (like kickbacks). To target the upper glute and side, focus on hip abductions (like side-lying leg raises).

Published October 08, 2026

The science, explained

Evidence Check: This was a within-subject study of 17 young adults comparing two different types of resistance training over 10 weeks.

Conventional Wisdom Check: This refines the common belief that all glute exercises provide the same results by showing that specific movements can 'sculpt' different regions of the muscle.

Everyday Translation: If you want to build muscle in the upper part of your hip area, focus on side-to-side movements; if you want to target the lower part, focus on movements that push your leg backward.

← Browse every daily health quiz